Strength Strict Press 4*5 Push Press 4*2 Conditioning 6 Rounds for Time 12 Single-Arm Dumbbell snatches (70/50 lb) 12 GHD Sit-Ups 40 double unders Cardio Burn midline 4 rounds 30 sit ups 1 min plank 60 Russian twists 15 vups 250 meter run Then 3 to 4 rounds 10/10 DB step ups 15 KB deadlifts […]

Strength EMOTM for 12 mins 1 Power Clean and 1 Hang Ckean Conditioning For Time 10 Bench Presses (185/135 lb) 10 Strict Pull-Ups Max Thrusters (135/95 lb) Repeat until you have completed 100 Thrusters time cap 25 min cap Cardio Burn 4 rounds 12 plank up/downs 15 Ball slams 15 push ups 12 DB strict […]

Strength Back Squats (work up to your one rep max) 5*1 Conditioning 4 rounds 10 deficit HSPU 10 Toe to bar 10 Push Press 115/85 250 meter run Cardio Burn 14/12 cal ride 10 Burpees 25 Push-Ups 14/12 cal ride 10 Burpees 25 Push-Ups 50 Lunges 14/12 cal ride 10 Burpees 25 Push-Ups 50 Lunges […]

two options for the 12 days of Christmas 12 days of Christmas barbell wod For Time 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High-Pulls Use a […]

Strength emotm for 14 3 Front Squats Conditioning 5 Rounds for Time 500/400 meter Row 30 Double-Unders 5 Power Cleans 185/145 Cardio Burn 5 rounds 300/200 meter row 50 double unders 12/10 cal ride 12 Strict Dumbbell press After Party 4 rounds 1 min flutter kicks 30 reverse crunches 30 Hollow rocks 30 Russian twists […]

strength Bench Press 6*3 ring dips and strict pull-ups 6*8 push ups 6*8 Conditioning buy in 45 burpees 21-15-9 deadlifts 255/155 Kettlebell swings 70/50 Ghd sit ups Wallballs 30/20 Buy out 45 toe to bar Cardio burn 5 rounds 10 Dumbbell bosu ball bench 10 shoulder taps 10 plank up/downs 15 dips then 400 meter […]

Strength Strict Press 4*5 Press Push 4*2 Conditioning 5 rounds 7 Chest-to-Bar Pull-Ups 50 Double-Unders 2 Squat Clean Thrusters (170/125 lb) 28 Sit-Ups

With a partner complete 60 plank burpees Then -partner wod AMRAP in 25 minutes 12 Box Jumps 24/20 12 Deadlifts (155/105 lb) 12 Wallballs 20/14 12 Front Squats (155/105 lb) *At 12:00, perform: 25 man makers with 50/30lb dumbbells then once completed pick up where you left off.. Cardio burn 4 rounds 20 wallballs 10 […]

midline 4 rds 25 double unders 25 ghd sit ups (30 reg sit ups) 30 Hollow Rocks 30 weighted Russian twists 15 v-ups 20 reverse crunches Then 4 rounds 400 meter run 20 front rack lunges 95/65 15 KBS 50/35 Cardio Burn Same midline Then 4 rounds 400 meter run 10 DB strict press 20 […]

Strength 6*5 Deadlift Conditioning For Time 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (135/95 lb) 1-2-3-4-5-6-7-8-9-10 reps of: Bar Facing Burpees Power Snatch ( after each round 25 double unders) Cardio Burn