STRENGTH: E2MOM @ 65% (16 Minutes) Clean Complex: Power Clean + 1 Hang Power Clean (below Knee) + 1 Hang Squat Clean (above knee)= 1 rep 1-1-1-1-1-1-1-1 MetCon: For Time C and J (115/75)10-9-8-7-6-5-4-3-2-1 Pull Up                 1-2-3-4-5-6-7-8-9-10Read more

STRENGTH:(18 Minutes to Completes) E3MOM Back Squat 6 x 3 @ 80% MetCon: Matt Maguire B-Day WOD FOR TIME 2 Rounds 23 Goblet Box Step Ups ( 53/35) 23 Deadlifts (185/115) *No REST 3 Rounds 23 Wall Balls 23 HRPURead more

STRENGTH: 25 Minutes for each athlete to complete 10 sled high pulls + 10 sled drags for load (4 concrete slabs in length- 2 turns and rest) 5×5 strict Press at 65% between sled work MetCon: 12 Min AMRAP 40 DU 20 K2E 10 HSPU  Read more

STRENGTH: (18 Minutes) E3MOM Back Squat 6X2 @80% across MetCon: 5 RFT 10 Power Cleans (155/105) 300 M runRead more

STRENGTH: Snatch Complex @60 % of Power Snatch 1 Power Snatch + 1 Hang Squat Snatch (12 Min EMOM) 10 Minutes to Complete: 5 X 3 Sotts Press (45/33) + 10 band Pull aparts between each set MetCon: For Time 8 Thrusters (95/65) 1 Bar Facing Burpee 7 Thrusters (95/65) 2 bar Facing Burpees 6 Thrusters 3 Bar Facing Burpees etc…Read more