STRENGTH: (20 Minutes to complete) Strict Pull Ups 8×5 Strict T2B 8×5 MetCon: (Partner WOD) 15 Minute AMRAP 5 Power Snatch (115/75) 20DU/20SU *One partner works while the other rests. Count total number of rounds.Read more

STRENGTH: (20 Minutes) Power Clean (work up to a heavy TnG double) 2 setsx5rep 3×3 5×2 MetCon: 4RFT 7 Front Squats (155/115) 7 HSPU 1 Farmer’s carry (53/35) *Farmer’s Carry to end of driveway and backRead more

STRENGTH:  (20 Minutes to Complete) Strict Press 6 x 3 @ 80% 1 X ME @ 60% MetCon: For Time 1000 m Row 30 KBS 30 Box Jumps 30 WB 30 DU/60 SU 30 Burpees * Team Relay. All members of each team must complete entire WOD. Once first team member is off of rower they continue moving through chipper and next individual can begin rowing. Score is complete team time once final member completes WOD. Coaches will make teams 🙂Read more

STRENGTH: (12 minutes) Even Minute: 5 DL (275/185) Odd Minute: 12 HRPU MetCon: 8 min AMRAP 3-6-9-12 etc..Pull Ups 200 m SprintRead more

STRENGTH: (12 MIN) BACK SQUAT: E3MOM 4X2 @ 90% MetCon: For Time 35 Bear Complex (115/75)Read more