COACH CHOICE JUST SHOW UP!Read more

Strength: Snatch Complex 13 minutes to find a heavy complex 1 Power Snatch + 1 Overhead Squat WOD: “Rundy” 3 Rounds For Time: 400 Meter Run 15 Power Snatches (75/55/45) 20 PushupsRead more

Skill: Rope Climbs *spend 10 mins on progressions WOD: “Pump it Out” 5 rounds NOT for Time (25 mins to complete) 10 seated double DB Arnold presses (sit on a box) 10 TTB 10 Slamballs (50/40/30lb) 2 rope climbs or 1 min of practice *start on any station. rest 1-2 minutes between roundsRead more

Strength: Deadlift 10 MIN EMOM Do 3 Deadlifts all at 70% of 1rm WOD: 13 MIN AMRAP 75 Double Unders (100 singles is scalled) 10 Deadlifts (225/155/105) 20 WallBalls (20/14/10)Read more

WOD: 7 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) 20/15/12 Calorie Assault Bike 5 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) 20/15/12 Calorie Assault Bike 3 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) goal is sub 20 mins CASHOUT: work on 2 of your weaknesses and TABATA it work on your own. Don’t need to wait for class to finish itRead more