WOD

Strength: 20 Rep Squat Program  5 Rep Max -15 for 20 reps Unbroken reps *Max set of push ups right after. Conditioning: 4 Rounds  400m... Read More

10 Rounds for time  250m Row 9 Shoulder to Overhead 15 Ring Rows Finisher  Tabata  Empty bar Curls for reps 

Strength: 20 Rep Squat Program  5 Rep Max -20 lbs for 20 reps Unbroken reps *Max set of push ups right after. Conditioning: AMRAP 18... Read More

Strength  A1: Chin Ups 5 x Max Reps A2: DB Alt Curls Conditioning: 15-12-9 Toes to Bar  Handstand Push Ups Core Work: 50 Russian Swings... Read More

Every :90 for 8 Rounds 50 Double Unders 5 Deadlifts (275/150) Rest 5 Minutes Every 2 Minutes for 5 Rounds  10 Ring Dips 5 Squat... Read More

Strength: 20 Rep Squat Program  5 Rep Max -25 for 20 reps Unbroken reps *Max set of push ups right after. Conditioning: 50 Pull Ups... Read More

Conditioning: 16 Min AMRAP  Buy in 1200m Row  Into 20 Box Jumps 40 Single DB Box Step Ups 60 Wall Balls  Core: 12 Min EMOM ... Read More

Strength: 20 Rep Squat Program  5 Rep Max -30 lbs for 20 reps Unbroken reps *Max set of push ups right after. Conditioning: 15-12-9  Power... Read More

Oly: Build to a heavy set 2 Cleans + 1 Front Squat + 1 Jerk Conditioning: 18 Min AMRAP  50 Double Unders 20 Cal Bike... Read More

5 Rounds for Time  10 Handstand Push Ups 15 Toes to Bar  20 Box Jump Overs Finisher  On a 6 min Clock  50 Barbell Curls... Read More