WOD

Conditioning: 0:00 – 20:00 AMRAP  400m Run 2 Rope Climbs  3 Rounds of DT (95/65) 20:00-25:00 Rest 25:00 – 35:00  10 RM Back Squat

Conditioning E3MOM x6 20 Wall Balls (20/14) 15 Deadlift (185/135) Max Bar Facing Burpees *you should be getting at least a minute of Burpees in... Read More

Conditioning:  0:00 – 20:00 21-15-9 Pull-ups Thrusters (95/65) INTO 15-12-9 C2B Pull-ups Thrusters (115/85) INTO 9-6-3 BMU Thrusters (135/95) *If Finished Rest till 20:00 20:00... Read More

Conditioning: 25 Min AMRAP  600mn Run 50 Push Ups 15 Power Cleans (155/110)

OLY: Every :90 for 5 Rounds 2 Power Snatch + 2 Hang Snatch  *Build in Weight Conditioning: 14 Min AMRAP  50 Double Unders 3 Toes... Read More

Strength:  5 Rounds 10 Shoulder Press 10 Single Arm DB Row 10 DB Box Step Ups  *Build on each round Conditioning: 24 Min Alternating EMOM... Read More

Conditioning:  0:00- 10:00 Heavy “Grace” 30 Clean and Jerks *Heavy for you.. This should take no more than 10 minutes or your scale was wrong. ... Read More

Strength: Every :90 for 6 Rounds Round 1: 5 Back Squats  Round 2: 3 Back Squats Round 3: 1 Back Squat *Go up in weight... Read More