3 Rounds Waterfall style team of 4 200m Row100m Empty Sled Push*Resting partners sit in the bottom of a squatWOD AMRAP 30 MinutesTeams of 4– 200m Empty Sled Push/Run– Row for Distance– Rest– Rest One athlete performs a 200m empty sled push whilie 1 athlete rows and the other 2 rest. Once the sled push...Read More

2:00 4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction  On a 5:00 ClockRow 500m20 Front Squats with Empty Bar Freestanding HS Practice in time remainingStrength EMOM 12 Minutes1 Pause Front SquatPause for 2 seconds in the bottom of the squat.Start around 60% and build each round.Wod3 Rounds20 HSPU30 Wallballs 20/14lbs STIMULUS AND COACH’S...Read More

1:00 Shoulder Swimmers20 scap push ups Then5 Rounds6 S-Arm Devils Press6/4 Calorie Air Bikestrength/skill For time10-9-8-7-6-5-4-3-2-1Push ups* Strict Pull Ups** 10 minute Cap *Athletes comfortable with sets of 10 push ups should add a deficit of 1-4″. **Athletes comfortable with sets of 10 strict pull ups should perform strict chest to bar.WodAMRAP 10 Minutes6 Devil’s...Read More

3 rounds of 1 minutes banded glute activation 1 minute banded squats 1 Minute empty barbell back squat- add weight each roundThenStrength Back Squat 5-5-5-3-3-2 Within ~1:00 after each set, perform 1 “Peak Wattage” bike sprint. Goal is to ramp the bike up to the maximal wattage you can attain, and then immediately stop. This...Read More

Wod 1-12 Minutes-split the work how you want12 Thrusters 95/659 Hang cleans6 Shoulder to overhead.Run 200 as a team Wod 2- 8 minutesRow 1000 as a teamRemaining time do Clean and Jerks— 135/95 Wod 3- 9 minutes Split the work how you wantBike 10 Cals10 BurpeesRead More

Endurance- teams of 5Back to a waterfall10 rounds eachBikeburpee Ski row Rest Switch every minute 9amwarm upStraight Through 20/15 Calorie Row 20 Kip Swings20 Step Ups, unweighted 15 Kipping Knee Raises 20 Step Ups, light weight 10 Toes to Bar10 Step Ups, workout weight 20/15 Calorie RowWod Until 200/160 Calories have been completed. AMRAP 2...Read More

2 Rounds 1:00 Air Bike 1:00 Walking Lunges 200m Run 10 A-frame Toe Touches Conditioning Re-Test from 5-20 Every 4 Minutes for 28 Minutes (7 rounds) Ski Bike or row 15/13 cals Run 200m  with 50/30 pound slam ball Rest remainder of each interval *score is slowest interval If the clock catches you, take 1...Read More

Twisted Cross 1:00/Side ThenAMRAP 5:00Row 500m 4 Wall WalksMax Rep Burpees in time remainingStrengthFind a 1RM Push PressPush Press Tips videoWod9-18-27Burpee Box Jump Over 24/20″ Thruster 95/65lbs STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As NeededCoach Focus: A less frequently tested lift, the Push Press is a great expression of power and pressing strength. The last...Read More

*1 min foam roll ankles/quads *1 min glute activation (all for directions) -Then- 2 rounds of warming up full ROM * 10 Cossack squats *5 tempo goblet squats (moderate weight) 3 seconds down, explosive drive up*6 calf raises with toes elevated on a plate. Hold one second at the top before starting descent to starting...Read More

We are going to have a little fun today. Mile time trial. Please show up if you are saying “Im not doing that” we will find something for you to do. If you can’t run an entire mile, you can walk/run it. Just get a base mile time established. It’s a great marker of overall...Read More