Strength Strict (shoulder) Press 4*3 Push Press or Push Jerk 5*2 Conditioning 4 rounds 21 wallballs 20/14 18 Kettlebell Swings 53/36 15 Burpee pull-ups 300 meter run Cardio 🔥 Burn 5 rds buy in and out- 40 Cal Ride 20 wallballs 10/10 DB step ups 50 mountain climbers 15 DB Push Press 300 meter run

Strength Back Squats 6*3 ( 1st rep paused 5 seconds) Conditioning 3 Rounds10 Front Rack Lunges (115/85)30 Sit-ups or 20 ghds 10 Push-Press (115/85) 12/10 cal ride Cardio 🔥 Burn posted in the gym

Partner Workout 4 rounds ( 1st round cal row, 2nd round Cal Bike , 3rd round Calorie ski erg, 4th round 400 meter run) 30 cal row 30 Thrusters 95/65 24 Cal row 24 Power Snatch 18 cal row 18 HSPU

strength/midline 4 rounds 30 hollow rocks 8 toe to bar 10 V-ups 8 knees to chest 10 sit ups Conditioning 5 Rounds for Time 200 meter Run 5 Burpees 10 Double unders 15 Deadlifts (95/65 lb) 20 Back Squats (95/65 lb) Cardio 🔥 Burn Same core work 8 rounds 5 Burpees 10 push-ups 15 Air […]

Strength/skill 10-1 Bench Press (adding weight) (after each round 5 push ups 5 dips) Conditioning 4 Rounds for Time 10 BB lunges 115/85 100 meter Farmer’s Carry 50/30 10 Box jumps 24/20 100 meter Farmer’s Carry 10 Air Squats 100 meter Farmer’s Carry 20 KBS 50/36 100 meter Farmer’s Carry Cardio Burn 4 Rounds for […]

strength/skill 5 times thru 5 to 8 strict press 20 banded tricep press downs 12 BB bent over row 5 Strict pull ups (weighted) Conditioning 5 Rounds:Every 4 Minutes:7 Devils Press 50/25 14 Wall Balls (20/14#)21/18 Calorie Row Cardio 🔥 Burn 50-40-30-20-10 Calorie Row one arm snatches wallballs then 1* 800 meter run 1 * […]

Strength Front Squats 6*3 Conditioning AMRAP in 15 mins 6 squat cleans 135/95 (adv 185/135) 9 pull ups 12 ghd sit ups 15 double unders Cardio 🔥 Burn 10 rounds 10 Cal bike 10 Burpees 10 sit ups After Party 4rds 1 min plank 30 sec flutter kicks 20 reverse crunches

Partner Wod 3 Rounds for Time (with a Partner) 300 meter Run (together) 30 Power Cleans 95/65 30 Burpees 30 calorie Air Bike 30 goblet Squats 50/30 30 Alternating Lunges 30 One arm snatches 50/30 30 Ball Slams Buy-Out: 300 AbMat Sit-Ups Cardio 🔥 burn AMRAP (with a Partner) in 40 minutes 50 Burpees 400 […]

midline 3 rounds 20 ghd sit ups 5 toe to bar 30 hollow rocks 5 toe to bar 40 sit ups Conditioning 3 Rounds For Time 20 Wall Ball Shots (20/14 lb) 15 Sumo Deadlift High-Pull (95/65 lb) 10 Push Presses (95/65lb) 17 double unders 10 Push-Ups 15 Back Squats Cardio Burn midline 4 rounds […]

strength 5 rounds 5 Bench Press 8 incline push ups 8 decline push ups 8 reg push ups Conditioning amrap in 18 minutes 300/200 meter row 5 deadlifts 275/185 13 push ups 9 Box jumps 24/20 Cardio 🔥 Burn 5 Rounds For Time 400 meter Run 30 one arm snatches 30 Box Jumps or step […]