STRENGTH: (20 minutes) Front Squat 5-3-3-2-2-2 MetCon: 14 min AMRAP 30 WB (20/14) 15 high box Jumps (30/24) 15 Power Cleans (135/95)Read More

Hero WOD “Daniel” For Time 50 Pull Ups 400 m run 21 Thrusters (95/65) 800 m run 21 Thrusters (95/65) 400 m run 50 Pull UpsRead More

STRENGTH: EMOM (10 Minutes) 1 power snatch + 1 snatch balance + 1 OHS *do not exceed 60% snatch. Work on speed under barbell MetCon: For Time 25 SDHP (95/65) 75 Push Ups 25 SDHP (95/65)Read More

STRENGTH: (20 minutes) Squat Clean 2-2-2-2-2-2 *Not TnG. Work up to 90% MetCon: “Annie” 50-40-30-20-10 DU (2:1) Sit UpsRead More

STRENGTH: (20 min) 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 Split Jerk MetCon: 4RFT 300 m run 15 KBS (53/35) 9 T2BRead More

STRENGTH: (18 minutes) Back Squat 5-3-3-2-2-2 MetCon: 4 min AMRAP 10 Goblet Squats (53/35) 10 Burpee Box Jump Overs (24/20) * rest 2 minutes And RepeatRead More

STRENGTH: 5×5 DL @70% MetCon: (For Time) 1-10 Ground to overhead (115/75) 10-1 C2BRead More

Partner WOD: 50-40-30-20-10 KBS (53/35) Burpee Then… 10-20-30-40-50 Power Cleans (95/65) WB (20/14) *split reps as needed. One partner works while the other rests 🙂Read More

MetCon: TABATA Tire flips Push ups Sit ups Medball cleans Push Press (75/55) Hollow hold Air Squat *rest 1 minute between exercisesRead More

MetCon 1: (20 minutes) 4 x 250 m row *Rest as needed between rounds. MetCon 2: 9 min AMRAP 9 box jump (24/20) 6 Back Squat (115/75) 3 C2BRead More