WOD

Strength: E2MOM 5 sets of 10 Alternating Back Rack Reverse Lunges (from the rack) Workout: 5 Rounds 8 Shoulder-to-Overhead (135/95) 12 Lateral Hops over Barbell... Read More

Workout: EMOM 321- 15 Unbroken Kettlebell Swings2- 10 Renegade Rows3- 15 Sit-Ups4- 10 Burpees

Workout: “Kelly” 5 rounds: Run 400m 30 Box Jumps (24/20″) 30 Wall Balls (20/14lbs)

Strength: TEST WEEK!!!Back Squat E2MOM5×3 no tempo Workout: 5 Rounds for Time: 150m Run 8 Unbroken Touch-and-Go Power Snatches Rest 1 minute between rounds

Strength: Athlete has 15 minutes to complete 5 rounds of: 2 Reps @11X1 Strict/Weighted Pull-Ups 10 Single-Arm DB Push Press per arm + pause at... Read More

Strength: Deadlift – TEST DAY 5×2 Touch-and-Go 1 set every :90 seconds Workout: 5 Minute AMRAP 4 Clean and Jerks (medium/heavy) 10 Lateral Hops over... Read More

Workout: FLEX DAY 4 Rounds Not For Time: 10 Standing Arnold Press 12 Med Ball Sit-Ups 14 Kettlebell Swings – as heavy as possible 16... Read More

Strength: Power Clean – TEST DAY 5 sets of 3 reps High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power... Read More

Strength: Deadlift 4×4 Workout: “The Ghost” 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: For Time:Run 500m5 Wall Climbs + 1 second pause at inversion10 KB Goblet... Read More