STRENGTH/SKILL: (18 minutes to Complete with running clock. Rest as needed between sets) 4 x 30 second hollow hold 2 X 25 reps RDL (65/55) 4 X 30 seconds arch body rocks MetCon: For Time 400 m run 30 UB WB (20/14) 30 T2B 400 m run 20 UB WB (20/14) 20 T2B 400 m...Read More

STRENGTH: Back Squat 6×2 @ 80% MetCon: 7 minute AMRAP Ascending Ladder 1 GTO (115/75) 10 DU (2:1) 2 GTO (115/75) 20 DU (2:1) 3 GTO (115/75) 30 DU (2:1) Etc..Read More

STRENGTH: (22 minutes) 2 push Jerk + 1 split Jerk 1-1-1-1-1-1-1 *work up to 90% of push jerk. From floor. MetCon: For Time 1000 m Row Rest exactly 1 minute.. Then.. 5 rounds of 9 burpees 9 C2B * Do not pace row. Score is total time.Read More

STRENGTH: (20 minutes) Back Squat 4×4 @ 85% MetCon: For Time 2-6-10-14-10-6-2 OHS (75/55) Box Jumps (24/20)Read More

Partner WOD: Buy In: 100 burpees over partner in low plank 10 rounds of: 10 KB SDHP (53/35) 10 HSPU Cash Out: 10 alternating 200 m sprintsRead More

STRENGTH: TABATA RDL (45/33) Hollow hold Arch body MetCon: For Time 20-18-16-14-12-10-8-6-4-2 WB (20/14) *all sets must be unbroken. WB must start from floor for each set. If athlete has to break or misses rep set should be re-done.Read More

STRENGTH: (18 minutes) Back Squat 6×2 @ 80 % MetCon: (For Time) 500 M Row 50 Push Jerk (95/65) 50 Box Jumps (24/20)Read More

STRENGTH: 18 Minutes to establish 5 RM hang clean MetCon: 15RFT 4 C2B Pull Ups 6 HRPU 8 Sit UpsRead More

STRENGTH: (24 minutes) Back Squat 5×3 @ 85% MetCon: For Time 28 Front Rack Lunges (75/55) 200 m run 22 Front Rack Lunges (95/65) 300 m run 16 Front Rack Lunges (115/75) 400 m run 10 Front Rack Lunges (135/95)Read More

STRENGTH: (21 minutes) Strict Press 5-3-2-2-2 Push Press 5-3-2-2-2 *work up to 95% MetCon: 3RFT 44 DU (3:1) 22 KB snatch (53/35) 11 burpees to bumper (45) *KB snatch can be done from hang and athlete may alternate hands when they wish 🙂Read More