Strength: Press/Jerk Complex 12 mins to work to a heavy complex 1 Push Press, 1 Push Jerk and 1 Split Jerk WOD: 13 MIN AMRAP 30 Air Squats 20 DB Push Jerks (50/35/25) (must switch every 5 reps) 10 Box Step Ups with 1 DB (24/20/16) (Must alt each rep)Read more

WOD: On the 5:00 min x 5 Rounds: 10/7/5 Calorie Assault Bike 50 Double Unders or 75 singles 10 Toes-to-Bar 8 Pullups *Score = Slowest Round. Log all five efforts.Read more

Strength:  Back Squat Complex (12 mins work to a heavy set) One complex= 1 3 sec pause in the bottom and then 2 regular back squats WOD: For total time: 2 rounds 12 Front Squats (135/95/65) 9 Lateral Bar Burpees 1 MIN REST 2 Rounds: 12 Thrusters (115/85/65) 9 Lateral Bar BurpeesRead more

COACH WOD! JUST SHOW UPRead more

Strength: Clean Complex (spend 12 mins working to a heavy complex) 1 Clean grip Deadlift, 1 Clean High Pull, and 1 Power Clean WOD: 3 rounds for time: 400m Run 21 Hang Power Cleans 95/65/55 12 PullupsRead more