Strength: Push Jerk 5-5-4-4-3-3 WOD : 3 Rounds 12 Power snatch 115/75 12 Broad Jump 6/4’ – AFTER 3 Rounds Run 600m AFAP

Strength: Back Squat Build to a tough set of 5 - do at least 5-6 sets to get there. WOD: 4 Rounds For Reps :30 Alternating DB Snatch...

Strength: Barbell Back Rack Box Step-Ups 4 sets of 10 per leg Rest 1:00 between legs (1 set is 10 left leg, 10 right leg with 1:00 break...

45 minutes at an EZ Pace: 800m Run 50ft “Core” Bear Crawl 800m Row 100 Single Unders 800m Ski 100ft Left Arm Farmer Carry @ heavy weight...

Strength: Back Squat 5-5-5-3-3-3 WOD : Tuesday Partner WOD? Yup! 3 Rounds Run 800m (each run 2x200m, P1 runs 200m, P2 runs 200m, etc.)...

Strength : Deadlift Find a 1 rep max, PR goal WOD : 8 Minutes Run 800m, then with remaining time AMRAP 4 Pull-ups 2 Squat Clean 135/95...

Strength : E2M for 6 Sets 10 Burpees OH Carry 50′ (heavy KB/DB) 10 Strict KB Upright Row (strict as able) 5 Burpee Box Jumps 24/20 WOD :...

PARTNER WOD – ‘ANGIE MEETS ANNIE’ Partner WOD for time. Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Pullups...

Strength : Power Clean EMOM 10m : 2 Tng Reps WOD : For Max Reps 5m Max Cal Row/Bike/SkiErg 4m Max Double Unders 3m Max Power Snatch 75/55...

Strength : Front Squat Find a 1 rep max Warmup/Build : 2×5 @ 55-60%, 4@65%, 3@70%, 3@75%, 2 @ 80%, then 1s @ 80%+ to PR WOD : 3 Rounds...

Strength: Squat Clean EMOM 8 - 1 Squat Clean + 1 Hang Squat Clean WOD: 8m AMRAP 250m Row 50' Left Arm DB OH Walking Lunge 50/35 50' Right...

Strength : Snatch In 15 minutes, work to a max. Power or full. WOD : 12m AMRAP 5 Pull-Ups 10 Burpees rest 20s 5 Handstand Push-ups 30...

Strength: Back Squat Work to a  max in 6-7 sets WOD : 3 Rounds R0w/Run 300m 15 Front Squat 135/95 15 Box Jumps 24/20

Strength : Strict Press 5-5-5-5-5 WOD: 6 Rounds, each round for time, 2:15 cap per round (2:15 cap means the round ends at 2:15 and the...

Strength: Back Squat 5-5-5-5-5 WOD : 4 Rounds 13 Overhead Squat 115/75 10 Box Jumps 24/20 35 Double Unders S: 75/55, 70 Singles, Step Ups...

Strength : Push Press 3-3-3-3-3 WOD : 12m AMRAP Run 400m 12 Burpees 9 Power Clean 115/75 6 Front Squat S: 75/55 L1: 95/65 Rx+: 135/95

Thursday Skill: HSPU work, practice, work on a scale, get some plates on the go. WOD: “The Seven”: 7 Rounds for time, 35 Minute Time Cap...

Strength: Squat Snatch EMOM 6 1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch Build up in weight WOD: 10 - 1 minute rounds of: 8...

Strength/Skill: EMOM 14m O: 40 Double Unders (or :40 attempts) E: Strict pull-ups (or super tough ring rows) WOD : 12m AMRAP 400m Run...

Monday Strength : Press 5-5-5-5-5 WOD : 3 Rounds 21 Pull-ups 15 KB SDLHP 53/35 9 Hang Power Clean 115/75 6 Broad Jumps (collar to collar...