Partner workout part one 16 Rounds (with a Partner) for Time: 14 Sit-Ups 10 calorie Air Bike Partner 1 works only while Partner 2 is in Hollow Hold. Switch as needed (“You go, I go” style).  Then 10 Rounds (with a Partner) For Time: 10 Box Jump-Overs (24″/20″) 10 Toes-to-Bar 10 Overhead Squats (115/75 lb) […]

Strength Deficit Deadlifts 8*3 Conditioning 4 Rounds for Time 20/16 calorie Row 20 Wall Ball Shots (30/20) scaled 20/14 15 Hang Power Cleans 135/85 scaled (115/75) Cardio 🔥 Burn 5 rds 15 KB Deadlifts 20 Hip Thrusters 20 lunges (no weight) 300 meter run or a 16 cal ride then if you have time 3 […]

Strength Bench press 6*3 BB bent over row 6*5 Conditioning 5 Rounds For Time 6 Burpee pull-ups 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) Cardio Burn 5 rds 10 Floor Press 15 Ball slams 40 mountain Climbers 15 push press 300 meter run 1 min plank Then

Strength Front Squats 6*3 Conditioning 4 rounds 15 KBS 53/36 10 Alternating Front Rack Lunges (115/85) 15 v-ups or 22 sit ups 9/6 Calorie ride Cardio 🔥 Burn 8 rounds 6 Cal Ride 10 Goblet Squats 12 V-ups or 18 sit-ups 8/8 front rack lunges 15 KBS 3 rds 300 meter row 10 dips 10 […]

Partner WOD For Time 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20 inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women. A Ruck is a weighted Backpack to simulate the gear carried during a […]

Strength EMOTM for 18 mins 1 Full Snatch + 1 Overhead squat Option 2 1 power Snatch + 1 Overhead squat Conditioning 21-15-9-15-21 Thrusters (75/55) pull-ups Calorie Row Cardio 🔥 Burn 21-15-9-9-15–21 Thrusters Banded pull-ups or Ball Slams Calorie Row 3 to 4 rds 1 min each Hollow hold Plank sit ups Russian twists

Strength Bench Press 8*3 Then 2 rds 10 to 12 DB Flys 10/ 8 strict pull ups Conditioning Complete as many rounds/reps as possible in 18 minutes: 6 Deadlifts (225/155 lb) 7 Box jumps 24/20 10 Kettlebell swings 70/50 Run 200 meters cardio Burn 🔥 3 rounds 15 KB Deadlifts 15 DB Box step ups […]

Strength 4 rounds 8 BB bent over rows 8 Strict Press 10 DB lateral raises 10 DB upright rows Conditioning 3 Rounds for Time 10 Clean-and-Jerks (135/95 lb) 12 Ghd sit ups 400 meter Run Cardio Burn 4 rds 10 DB Clean + push press 15 Dips 20 air squats 10 push ups 400 meter […]

Strength Front Squats 6*5 Conditioning 10 rounds 6 Burpee Pull-ups 8/8 DB lunges 40/25 20 double unders or 100 meter sprint Cardio Burn 10 rounds 100 meter sprint or 5 cal ride 12 DB lunges 20 sit ups 100 meter sprint or 5 Cal ride 15 KBS 12 Ball slams

Warm up 1 min ride 40 mountain Climbers 3X’s 10 of each pass thrus good mornings round the worlds shoulder taps Partner wod For Time (with a Partner) Buy-In: 2,100 meter Row Then, 3 Rounds of: 24 Deadlifts (185/125 lb) 30 Sit-Ups 30 Pull-Ups 24 Hang Cleans (135/95 lb) 30 Burpees 30 Hand Release Push-Ups […]