skill/strength 4xs 5 wall walks or 8 strict HSPU 40 Hollow rocks 10 ring dips 10 diamond push ups Conditioning For Time 10-9-8-7-6-5-4-3-2-1 reps of: Bench Press 225/155 Deadlifts (225/155 lb) Toes-to-Bars Cal ride Cardio Burn 5 rds 20 ball slams 25 sit ups 40 Russian twists 40 Mountain Climbers 40 Hollow rocks Then 4 rounds […]

Strength Front Squats 6*5 Conditioning 4 Rounds for Time 10 Clean-and-Jerks (135/95 lb) 15 GHD sit ups 400 meter Run Cardio Burn 4 rounds Row 500 meters run 400 meters 1 min rest Then 4 rds 10 renagade rows 10 push ups 10 dips 20 KB Goblet Squats

Strength Every 90 Seconds for 15 minutes 1 Power Snatch + 1 Full Snatch (scaled 1 Power Snatch 1 OHS) Conditioning 5 Rounds for Time 10 Sumo Deadlift High-Pulls (95/65) 8 Pull-ups 6 Bar Facing Burpees 30 double unders cardio Burn 80 Box Jumps (24/20 in) 80 Wall Ball Shots 80 Kettlebell Swings 80 Sit-Ups […]

Strength Back Squat 6*8 Conditioning 21-15-9 Push Presses (135/95 lb) Toes-to-Bars sumo high pull deadlifts Cardio Burn 7 Rounds for Time: 50 double unders or 100 mountain climbers 10 DB Thrusters 10 Push-ups 10 Air Squats Run 200m Then row 800 ride 30 calories 100 sit ups

Midline 4 rds 15 ghds 40 Hollow rocks 15 Toe to bar or 20 sit ups Partner wod For Time (with a Partner) Buy-In: 1,097 meter Row Then, 20 Rounds of: 3 Deadlifts (225/155 lb) 8 Kettlebell Swings (53/35 lb) 12 Box Jumps (24/20 in) 10 Burpees one works one rests … Spilt reps any […]

Strength Bench Press 6*3 Then Ring dips 5*8 Deficit push ups 5*10 Conditioning 3 Rounds for Time 15/12 Cal ride 20 Dumbbell Lunges (2×50/30 lb) 20 Alternating Dumbbell Snatches (50/30lb) Cardio Burn 5 rounds 10 ring rows 10 DB floor press or a DB bosu press 15 Box dips Then 5 rounds 20 DB lunges […]

Strength Strict Press 3*4 Push Press 4*2 Conditioning amrap in 12 mins 1 Power Clean 205/145 3 Strict Pull-ups 6 Push ups 9 wallballs 20/14 right into 3 rounds 50 Double unders 30 sit ups 15 DB push press 50/35 Cardio Burn 5 rounds 250 meter run 10 Burpees 10 DB push press 15 Ball […]

Partner Wod 4 Rounds for Time (with a Partner) 300 meter Run (together) 30 Power Cleans 95/75 30 Burpees 30 calorie Air Bike 30 Air Squats 30 Alternating Lunges 30 calories Air Bike 30 Deadlifts 95 30 Ball Slams 20lb 30 calorie Air Bike Buy-Out: 300 AbMat Sit-Ups With a running clock, as fast as […]

Strength Snatch Pulls 3*3@50% Power Snatch 5*3 Conditioning For Time 15 Devil Presses (2×50/35 lb) 25 wallballs 25/16 12 Devil Presses (2×50/35 lb) 25 Wallballs 9 Devil Presses (2×50/35 lb) 25 Wallballs 6 Devil Presses (2×50/35 lb) 25 Wallballs 3 Devil Presses (2×50/35 lb) 25 Wallballs Cardio burn 5 rds 20 wallballs 20 x – […]

strength emotm for 15 minutes 3 Back Squats @75% Conditioning 15-12-9-6 Reps For Time Deadlifts (275/185 lb) Bench Presses (185/105 lb) Strict pull-ups Cardio Burn 5 rounds 300 meter run 20 DB step ups 20 Ball slams 20 DB single arm curl and press 10/10 Then 4 rounds 15 ring rows 15 Box dips 1 […]