WOD

STRENGTH (Superset every 3min for 9min) Shoulder Press (3×6 climbing to moderate) Tuck Ups (3×20) METCON AMRAP 15 3-6-9-12-etc. Pushups Sit Ups cal Row/Bike/Ski BEGINNER... Read More

“12 Days of (whatever holiday you celebrate)” 1: Rope Climb 2: STOH 95/65# 3: Box Jumpovers 24/20″ 4: OHS 5: Burpees over the bar 6:... Read More

STRENGTH Superset Every 3 min for 9 min Single Arm KB Bent Over Row (3×10 across) Single Arm KB Upright Row (3×10 across) METCON (Time)... Read More

STRENGTH (superset every 3min for 9min) Back Squat (3×6 climbing to moderate) *deload week, don’t go too heavy! Suitecase Deadlift (3×10 across) METCON (AMRAP –... Read More

OLYMPIC LIFTING Grace For Time: 30 Clean and Jerks 135/95#  

METCON MONDAY (AMRAP-Rounds) EMOM 30 Min 1: 12 Alternating BB OH Lunges 95/65# Min 2: 12 Burpees Min 3: 12 Wall Balls 20/14# BEGINNER Min... Read More

METCON (No Measure) AMRAP 25 @ EASY pace: 30 Alternating Walking Lunge Steps 30ft Bear Crawl 30 cal Row/Bike/Ski Erg 30 sec Hollow Hang 30... Read More

STRENGTH every 2 min for 10 min Single Arm DB Bench Press (5×8 each arm)   METCON (Time) AMRAP 15 5 CTB 20 Alternating DB... Read More