Strength every minute on the min for 12 mins 3 Bench Press adding weight (emotm for 8 mins ) 1 Bench Press Conditioning 4 rounds 15 deadlifts 185/135 20 KBS 53/36 15 Box jumps 24/29 Cardio Burn 7 rounds 10 Burpees 20 wallballs 20 step ups 20 v ups 250 meter row

strength option 1- strict press 3*5 Push Press or Push Jerk 4*2 Option 2 Hang Snatch 3*3 Power Snatch 4*2 Conditioning 3 rounds 75 double unders 25 ghds or 35 sit ups 20 DB Push Press 50/35 Adv 70/45 Then 15-12-9 pull ups DB snatches Calorie Row Cardio Burn 5 rounds 15 goblet squats 15 […]

Strength Back Squats 8*3 work up to a heavy set of 3 Conditioning 5 Rounds:15 Hang Power Clean (95/65#)15 Wall Balls (20/14#) 250 meter run or 300 meter row Cardio Burn 5 rounds Row 250 meters 15 jump squats 250 meter run 25 weighted sit ups Then 3 to 5 rds 15 DB Thrusters 15 […]

partner Wod 50-40-30-20-10 bike-row-or ski Erg Thrusters 95/65 push-ups Wallballs 25/16 Pull ups (400 meter farmer Carry after each round 50/30) break up the farmer carry however you want 100’s, 200’s you each need to complete 200 meters

endurance ( for Cardio Burn too) 4 rds 3 minutes to complete Row 300/250 15 ghd sit ups or 20 sit ups 12 Ball Slams or 10 Burpees Conditioning Cardio Burn

“Crash and Burn”

Strength 4 rounds 5 BB push press 8 DB strict press or 8 strict HSPU 10 to 12 DB Front and side raises 10 DB bent over rows Conditioning Fight Gone Bad 4 Rounds For Total Reps 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps […]

Strength emotm for 10 mins 3 to 5 Front squats @ 50-60% rest 1 to 2 minutes emotm for 10 mins 1 to 2 Front Squats @ 80 to 90% Conditioning 3 Rounds for Time 20 Dumbbell Lunges (2×50/35 lb) 20 Alternating Dumbbell Snatches (50/35 lb) Cardio Burn 4 Rounds for Time 15 Dumbbell Thrusters […]

Partner wod AMRAP in 30 mins 50 Burpee pull ups 400 M Run Together 50 DB Snatches 50/30 400 M Run Together 50 KBS 70/50 400 M Run Together 50 Hang Clean and Push Press 95/65 400 M Run Together

Endurance For 15 minutes min 1 – Calorie Bike 14/10 Min 2 -20 wallballs 20/15 min 3- 25 sit ups Conditioning 7 rounds 10 deadlifts (body weight) 8 Box jumps 24/20 100 meter sprint Cardio Burn for 18 minutes min 1 – 18/14 Calorie Row min 2- 25 sit ups min 3- 20 wbs Then […]