Strength: HSPU ladder 1-2-3-4-5-6-7-8-9-10 unbroken reps time. Start back at 1 every time you break until you have accumulated 50 total reps WOD: 2 RFT 20 Back Squats 155/105 800m RunRead More

25 Min Mobility Work WOD: 15 Min AMRAP 5 Thrusters 95/65 7 Power Clean 95/65 9 Pull-upsRead More

Coach’s ChoiceRead More

Strength: 15 min EMOM of 2 Reps of Bear Complex (PC, FS, PP, BS, PP) 135/95 or weight that can be maintained WOD: 2 RFT 30 Burpees 20 Wall Balls 20/14 10 Turkish Get ups 45/26 (5 Each Arm)Read More

Hero “Bradshaw” 10 RFT: 3 HSPU 6 Deadlifts 225/155 12 Pull-ups 24 Double UndersRead More

“Armistice” 9 Min AMRAP 100m Sprint, 11 Sit-ups, 11 Air Squats 100m Sprint, 22 Sit-ups, 22 Air Squats 100m Sprint, 33 Sit-ups, 33 Air Squats *add 11 to the sit-ups and air squats for each additional round REST 2 Minutes 9 Min AMRAP 100m Sprint, 11 Push-ups, 11 Box jumps 100m Sprint, 22 push-ups, 22...Read More

3 RFT 800m Run 10 Power Clean 155/105 20 Ring Dips 30 Wall BallsRead More

Back Squat 5-5-5-5-5Read More

Coach’s ChoiceRead More

Skill Builder: 20 min Turkish Get ups. Work on skill or if proficient use heavy KB or barbell WOD: 7 min Row 1K 100 Double Unders With remaining time max Burpees Rest 1 Minute 5 Min 500M Row 50 Double unders With remaining time Max KB Swings 45/26 **Score is total burpees and KB Swings**...Read More