Warm Up 5 Rounds 5 pull ups 10 push ups 15 squats Strength- Front Squat 7,7,5,5,3,3 add weight each time Wod 16 Minutes 10 Deadlifts 225/95 10 HSPU 25 doubles (Have to practice, open is coming) Run 200mRead More

Warm up- 800 meter sandbag run with a buddy 40 1 armed OHS with a light dumbbell Strength Snatch emom 10 minutes 3 power snatches or 3 full snatches or any combo.. every rep from the ground Wod- 16 Minutes 20 Slam balls 20 Sit ups 1 Heavy Farmer Carry to the end of the...Read More

Warm Up- Partner Bike 10 minutes switch every minute Strength- Push press- Dip and Drive 5,5,5,5,5 Wod- 16 Minutes 5 Power cleans 185,135 1 Sled push 1 rope climb (Add 2 Power Cleans every round) Round 1=5 Round 2=7 Round 3=9 Round 4=11 and on and on and on……Read More

Warm up 4 rounds 10 push ups 10 pull ups 10 squats 10 cals Strength- 10 Minutes emom 1 power clean, 2 front squats, 1 shoulder to overhead Wod- 6 Rounds 10 Front rack lunges IN PLACE with barbell 155/105 (if the barbell isnt working out, use Dumbbell, if thats not working hold dumbbells at...Read More

Warm up- 2 rounds 10 push ups 10 pull ups (strict if possible) 15 air squats or start your empty bar warm up squats Strength 5 sets of 7 Back squats Add weight each round, set a goal of 80 percent of your 1 rep max Strict 20 minute cap- Starting the wod at :35...Read More

Strength, Endurance, Body-weight 12 minutes at each station Station 1 Row and Bike Set your rowers and bikes back to back- One partner on the rower and one on the bike On 3,2,1 go both work for 1 minute Rest One Minute and switch machines Repeat- It will be 3 intervals each on each machine...Read More

WOD First today 10 Minutes to stretch and warm up get equipment out Open Wod 15.3, Max effort today. 14 Minutes Amrap 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows) 50 Wall Balls (20/14 lbs) 100 Double-Unders (200 singles) Additional work if you want it 8×100 M sprints, (Go...Read More

Warm up- Bike 10 minutes with a buddy.. minute on minute off 40 OHS with a pvc Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets 4,4,4,4,4+ Same as Monday, Last set is 4 plus Partner Wod!!!!!!!!!!!!! We...Read More

Warm up- 800M Run 40 OHS with pvc Strength Snatch- Squat if you can, power if you can’t squat.. Power snatch and ADD and overhead squat if you are somewhere in between 10 Minutes EMOM 1 Snatch from the ground 1 Snatch from the hang Wod- For time- 800m Run 30 HSPU 30 Ring dips...Read More

Warm Up 3 Rounds 250 m row 10 pull ups 90 seconds per arm of shoulder stretching (elbow in band, band is on rig) Strength Bench Press 10,9,8,7,6,4,3,2,1 Wod 5 Rounds 10 shoulder to over head 135/95 10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows) 10 Rower calsRead More