20 Min Skill builder of choice: Examples: Muscle ups; Handstands/Handstand walks/Double unders/Pistols etc. WOD: With a 12 min running clock Buy in 400m Run Then 100 Wall balls 20/14 And an EMOM of 3 burpees ***Score is time if you complete all 100 wall balls, if not number of wall balls***Read More

Back Squat 10-8-6-4-2-1-2-4-6-8-10 Put 1 RM max score on whiteboardRead More

“Filthy Fifty” 50 Box Jumps 24”/20” 50 Jumping Pull-ups 50 KB Swings 35/26 50 walking lunges 50 Knees to Elbows 50 push press 45/35 50 back extensions (inexperienced athletes do ab-mat sit-ups) 50 Wall Ball 20/14 50 Burpees 50 Double-undersRead More

4 RFT 10 Back Squat 135/95 10 HSPU 3 Rounds 20 Hand Release Push-ups 15 Ring Dips 2 Rounds 10 Hang Power Clean 135/95 10 Box Jumps 30”/24” 1 Round 10 Thruster 135/95 10 Bar Facing BurpeesRead More

WOD: 400m Run 40 Kb Swings 53/35 40 Pull-ups 400m Run 30 KB Swings 30 Pull-ups 400m Run 20 KB Swings 20 Pull ups 400m Run 10 KB Swings 10 Pull upsRead More

Coach’s ChoiceRead More

WOD: 10 RFT 3 Hang Squat Clean 135/95 50m Sprint 3 Push Press 135/95 50m Sprint 3 Snatch 135/95 50m SprintRead More

WOD: Five 5 min AMRAPS of (25 Minutes of work, 5 minutes of rest, 30 Min total) 5 Box Jumps 24”/20” 5 KB Swings 53/35 5 pull-ups 5 wall-balls 20/14 5 T2B **1 min rest between each 5 min AMRAP **To encourage working till the last second, athletes will continue where they left off from...Read More

Strength: Deadlift 8 Min EMOM 8 Bodyweight Deadlifts WOD: 5 RFT 1 Muscle up Rings or bar 2 Deadlift 315/225 3 Thrusters 135/95 4 OHS 135/95 5 Bar Facing BurpeesRead More

HERO “Sean” 10 RFT 11 C2B Pull-ups 22 Front Squats 75/55Read More