3:00 C2 MachineThen2 Rounds25′ Lunge with Overhead Reach25′ Duck Walk 25′ Burpee Broad Jump Strength Every 2 Minutes for 14 Minutes 3 Split Jerk w/ pause in the dip and in the catchWodAMRAP 12 Minutes3 Bar Muscle Ups6 DB Hang Squat Cleans 50s/35s 25′ HS Walk Feel: Cardio/Gas Pacing: Sustain Target Score: Complete 6 Rounds...Read More

Teams of 2Wod 1- 10 Minutes Split how you want, both partners working at 1 timeMax reps wall ballsMax cals row Wod 2- 10 MinutesSplit how you want, one partner working at a time16 Hang clean and jerks 135/9510 Burpees 16 Pull upsWod 36 Minutes max cals on echo bike split how you wantRead More

8ameach team of 3 has a rower, a bike and ski erg. This will be a long slow grind. 13 Minutes at each machine for calories. all 3 partners working at the same time, switch machines every 13 minutes. Don’t reset machines, score is total cals on all 3 machines after 39 minutes 9amIn Teams...Read More

1:30 Shoulder Swimmers2 Rounds200m Row/Ski Erg14 Light DB Push Press 7 BurpeesStrengthEMOM 9 Minutes1 Jerk Dip + 1 Split Jerk Start light and build if mechanics are sound. “21.1”For time:1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-undersTime cap: 15 min. Scaled version: Scaled Wall...Read More

Pigeon Stretch 2:00 each sideThenAMRAP 4:0020 Light DB Clusters (to the floor)Max Distance machine in remaining timeThen,4-way Banded Glute Activation, StrengthBack Squat5×5 @ 92.5% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every...Read More

20 Banded Good Mornings20 Banded Pull ApartsThen3 RoundsRow 150m10 Hang Squat Clean & Split Jerks*5 Strict Pull UpsTake the next 15 minutes to work on your clean and split jerkthen Wod With a partner, alternating full rounds*AMRAP 30 MinutesRow 300m2 Squat Clean and Split Jerk @ 70-80% 1RM1 Rope Climb*The first 15 minutes are performed...Read More

5 Rounds50 Single Unders15 PVC Overhead Squats *Rounds 3-5, Athletes may switch to Double Unders and Empty Bar OHSFor speed:Overhead Squat20-20-20 Rest a couple minutes between rounds The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM. AMRAP 2 Minutes x 4200′...Read More

AMRAP 5:002 Inch Worms + 2 Push Ups6 Lateral Burpee Box Jump Overs 6 Single DB Hang Clean and JerksStrength skill is handstand workIf you are not there yet, or do not want to go upside-down that is fine. we will do press work overhead HS Walk Skill Warm Up:30 HS Hold:20 HS Hold +...Read More

Sunday Funday The girls! on a running clock, with a partner Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-3 rounds 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

Teams of 4- waterfall style1 Minute at each station for 10 rounds each total 1- Bike2- Burpee3 Ski4 rest9am wod with a partner For Time (with a Partner)200 Wall Ball Shots (20/14 lb) split100 Toes-to-Bars split50 synchronized burpees 25 Man makers how you want to split themRead More