WOD

Warm-up A Then…, Back Squat (10RM) 5-6 sets. Do 10 reps for all sets. Then…., 4min. AMRAP: 7 DB Thrusters 50/35 7 C2B Pull-Ups Rest 2min 4min. AMRAP: 6 DB Lunges 50/35 (L+R=2) 6 HSPU. Or Hand-release push ups Rest 2min 4min. AMRAP: 5 Muscle UPS or Devil Press 50/35 5 Box Jumps 30/24″

General warm up Then Clean warmup Then 0-10min. 2 Rounds: 400m Run 400m Row 10-20min. Hit a heavy Clean and Jerk 20-30min. 2 Rounds: 400m Run 400m Row 30-40min. 3 Rounds For Time: 10 Thrusters 135/95 30 TTB

General warm-up Then.., Every 2min. 8 Rounds: (Legs and Abs) 12/9 Cals Assault Bike “buy in” Round 1.) 14 Front Squats 135/95 Round 2.) 20 Sit-Ups or GHDS Round 3.) 14 Front Rack Lunges Round 4.) 1min. Plank Round 5.) 14 Back Squats Round 6.) Weighted Star Plank (30sec. each side) Round 7.) 25 Air…

EMOM x 10min. Odd: 12/9 Cal Row Even: 200m Run Then..., Strict Press 5 Sets: 3 Strict Press (Heavy as possible) immediately into; 8-10 DB Bent Over Rows e/a (Heavy as possible) *NO BENDING at the knee on strict press. Take a BIG deep breathe, hold, flex your quads, squeeze your butt, and press. After...

General warm-up Then.., 200 Double Unders under 3 min Then…, Close grip bench press- 1RM FTD Then…, For Time: 2 Rds Of: 25 Cal Row/Bike/Erg 25 Burpees 25 Russian Kettlebell Swings, 53/35# Rest 5 Min For Time: 2 Rds Of: 30 Air Squats 15 Hang Squat Cleans, 95/65#

General Warm up then, 10min Amrap 10 Reverse Lunges 95/65 10 Cal Row Then…, Snatch Warm-up Then…, EMOM x 5 Min 5 Hang Pwr Snatch, 135/95# Then…, 15 Min Cap. Push Hard....Finish!! 3 Rounds For Time Of: 400m Run 40 V-up Sit-ups 12 Deadlifts, 225/155# Then, Gymnastic WOD (NFT) 10 Muscle Ups (Ring or Bar)...

IMPORTANT We are going to reach the 90 degree weather this week.  During the hot and humid days of Summer, it is extremely important to keep your bodies hydrated not only with just H2O. Stay Hydrated With High Water Content Foods -Eating foods high in water content can provide the added bonus of fiber, electrolytes...

General Warm-up Then, 0-15min... 3 Rounds: 30 Cal Row 20 Cal Bike 10 DB Thrusters 50/35 15-30min... AMRAP 15min (Outside) 200m Single Arm Farmer Carry 70/53 100m Sled drag Heavy 30-40min: 50 Reverse Sit-Ups 50 Russian Twist w/ 10#. Plate 50 Regular Sit-Ups Plank until 40min mark... * Clock stops at 40. If you finish...

It’s time for something mentally challenging… 60min. AMRAP: 100 Cal Bike 100 Russian KB Swings 70/53 100 Cal Row 100 Push-Ups 100 Cal Ski 100 TTB/ V-ups *70 cals for ladies on all cardio. *Do not workout Sunday *Keep going If you finish a round *You may trade any cardio station for a 1 mile…

Our next Yoga class will be on Saturday June 16th at 12pm   Dynamic Warm-up Then, 0-15min. 3 Rounds: 400m Run 500m Row 15-30min. Find your 5RM Deadlift 30-45min. 10 Rounds: 11 Pull-Ups / Hard Ring Rows 11 Front Squats 75/55