Clean & Jerk 1-1-1-1-1 Finisher: Coaches Choice WOD Guidance: Use the heaviest weight you can for each set. Newer athletes focus on technique not load.Read More

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlifts 245/175 7 Burpees 7 KB Swings 70/53 7 Pull-ups 45 min HARD Timecap WOD Guidance: This is a grind. Scale accordingly. For newer athletes reduce reps to 5 Rounds of 5 reps of appropriate scale.Read More

For Time: 1 Mile Run Then 3 rounds of: 15 Box Jumps 30″/24″ 25 Ab-at Sit-ups 50 Double Unders *20 Min Timecap WOD Guidance: If mile run time is more than 10 minutes choose shorter distance that you can complete in 6-10 window.Read More

Strength/Skill: 20 Min to build to a 4 RM bench press. In between sets of bench press perform 5 pause back squats with light weight. 20-15-10 Back Squat 135/95 Echo Bike Cals *10 Min Timecap WOD Guidance: Choose Back squat weight that you can do first 20 in 2 sets or less. If no echo...Read More

Strength/Technique: 20 Minutes to work up to a heavy complex of: 2 Hang Power Clean + 1 squat clean 6 Min AMRAP 6 Hang Power Clean 95/65 6 Bar Facing Burpees Rest 3 Min 5 Min AMRAP 4 Hang Squat Clean 115/75 4 Bar Facing Burpees Rest 3 Min 4 Min AMRAP 2 Squat Clean...Read More