Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50Continue Reading

Warm-up Row Pick Drill 1 min of Arms 1 min of Back/Arms 1 min of Legs/back/arms Foam roller 90 to V x10 T’s x20 Lying Med Ball Throws 2×10 Ring supports x30 sec Ring Cradle x30 sec Ring dips x5 Hand release push-up Demo and attempts. Coaches cue. Thruster Prep Dip drive Push press Front...Continue Reading

Warm-up 15-35: Power Clean (3-3-3/2-2-2/1-1–1) Threes – Catch High Twos – Catch Medium Singles – Catch Low 45-60: Metcon (Time) Partner WOD Backward Sled Drag 400m 90/45 Chest to Bar x75 Thrusters x100 115/80Continue Reading

Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 SinglesContinue Reading

Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30Continue Reading

Warm-up Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011 To learn more about Omar click hereContinue Reading

Warm-up run 400m run backwarms 200m bunny hop 100m Single leg jump 50mR/50mL Couch Stretch Waiter Squat x10 Overhead Reverse Lunge (db/kb) x10 HSPU Prep hand Release Push-ups x10 Pike push-ups x5 HSPU x3 Thruster (3-3-3-3-3) Metcon (Time) cash-in -100m Sled push 45/15 x50 Thrusters 95/65 x30 HSPU Row 1kContinue Reading

Warm-up Single Leg wall sit 2×20 sec Booty Wall tap x20 Burpee Jump x10 Dead Bug x20 Cross Body Toe Grab x20 Fall to sprint 50m x5 Drop and sprint 50mt x5 Clean prep: pull-under Hang clean Clean Workout Rehearsal: 100m Sprint x2 Squat cleans L/M/H x5 KB Swings L/M/H T (5 Rounds for time)...Continue Reading

Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3...Continue Reading

10-20: Single Arm OHS (x50 each arm) Warm-up Min 0-5 Forearm Slides x8 Wall Assisted Squat x5 Wall Assisted Squat w/floor touch x3 each arm Min 5-10 Briefing Mi 20-30 Metcon Prep: Thruster x5 Ring Push ups x5 3 rounds R1 w/bar R2 w/metcon Weight R3 w/slighty heavier than Metcon Weight Min 55-60 Cooldown 30-55:...Continue Reading