Partner wod Buy in -1000 meter row (rotating every 250 m) 2 rounds 20 Burpees 40 wallballs 20/14 80 box jumps 24/20 100 sit ups 400 meter run- break it up between you 200’S or 100’s Buy out 1000 meter row switch every 250

12 Minute AMRAP:12/10 Calorie Row10 Sumo high pull 95/7515 GHD sit ups Rest 2 Minutes 12 Minute AMRAP:12/10 Calorie Bike40 Double Unders20 alt DB snatches 40/25 Rest 1 Minutes Then 3 Rounds:Every 4 Minutes 10 Handstand Push ups 15 toe to bar 250 meter run Cardio 🔥 Burn 5 rds 8 Walkout Push ups 16 […]

Strength Bench Press work up to a heavy one rep max Then 3 rds 8 dumbbell flys 8 to 10 dips Conditioning For Time 20 Push Presses 135/85 20 Burpees 30 double unders 15 Push Presses 15 Burpees 30 double unders 10 Push Presses 10 Burpees 30 double unders 5 Push Presses 5 Burpees 30 […]

Strength Strict Press 3*5 Push Press 3*2 Front and lateral DB shoulder raises 3 sets of 10 to 12 reps Conditioning 5 rds 20/15 Cal ride 100 ft KB farmer carry 70/50 20/50 elevated gorilla rows 20 DB squats 45/25 Cardio 🔥 Burn 5 rds (inside) 100 ft farmer carry 40/25 10 walkout push ups […]

Strength Front Squats (1st rep paused 3 seconds) 6*3 Conditioning Minute Ladder:2-4-6-8-10…: Hang Squat Clean Thruster (95/65)12/9 Calorie Row Rest 1 Minutes 8 Minute Ladder:2-4-6-8-10…:Hang Power Snatch (95/65)Box Jump (24/20”) Cardio Burn 🔥 100 Calorie ride (every 10 calories 10 Ball Slams 15 sit ups ) Then 3 to 4 Rounds 10 Goblet Squats 20 […]

Partner workout 4 rounds 32 reps of all Push ups GHD sit ups or 45 regular sit ups Air Squats Pull-ups Deadlifts 115/85 Hang Power Cleans 115/85 Shoulder to Overhead 115/85 Cardio Burn same workout with dumbbells/KB and ring rows instead of pull-ups

Strength 8 rounds 1 power snatch *1 OHS Conditioning 5 Rounds:OTM ( every min)1= 16-20 Pull Ups (or C2B) or 4-6 Muscle Up2= 15/12 Calorie Machine3= 312 Strict HSPU4= 15/12 Calorie Machine Cardio Burn 🔥 5 rounds 10/10 one arm snatches 15 Calorie machine 12 pull-ups 15 sumo high pulls farmer carry 200 meters Then […]

Strength 4 to 5 rds 5 Bench Press 10 incline push ups 10 push ups 8 decline push ups Conditioning 21-15-9 Reps for Time Deadlifts (225/155 lb) Wall Balls 25/16 ghds 250 meter run after each round or 10/8 cal ride Cardio 🔥 Burn 5 rds 12 Floor Press 15 KB Deadlifts 12 push ups […]

Strength 4 rounds Strict Pull-ups 10/8 8 BB bent over rows 10 DB Shoulder raises 5 Strict Press Conditioning 50 Goblet Reverse Lunges (50/30)50 Box Jump Overs (24/20″)50 KBS (50/36) Then 3 Rounds: (70/80/90%)OT 4 Minutes 10 DB Push Press (heavier side)500m/400m Row Cardio Burn 4 rounds 10 DB Push Press 15 KBS 10/10 step ups […]

Strength EMOTM for 16 minutes 2 Back Squats Conditioning 10 Thrusters (135/95 lb) 10 bar over burpees 50 Double-Unders 8 Thrusters (135/95 lb) 8 bar over burpees 40 Double-Unders 6 Thrusters (135/95 lb) 6 B Over burpees 30 Double-Unders 4 Thrusters (135/95 lb) 4 bar over burpees 20 Double-Unders 2 Thrusters (135/95 lb) 2 bar […]