Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsContinue Reading

Metcon (Time) 1 mile Run (weather permitting) then 10 Rounds of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Substitute 1600m Row if rainingContinue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Banded Single Deadlifts 1×15 Banded Reverse Lung 1×15 Monster Walks 1×30 Deadlift Technique 15:00-35:00 Deadlift (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) 35:00-45:00 Metcon Prep 12 AMRAP 5-10-15-20-25… Toes to Bar Thrusters 95/65Continue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Work 5-10-15-20-25-20-15-10-5 Double Unders Front Squat Push Press Thruster Press Down Knee Tucks Straight leg raises Toes to Bar Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Toes to Bar 10 Thrusters 20 Double UndersContinue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Single Toe Touch Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) Metcon (Time) 35:00-40:00 WOD Prep 40:00-55:00 5 RFT 50 Double Unders 10 DB Thrusters 50/35 55:00-60:00 Cool Down and CleanupContinue Reading

Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenlyContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and CleanupContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...Continue Reading

Warm-up Prone Y x20 Prone T x20 Prone OH Press x10 5 point Squats x5 Goblet Squats x10 Man Makers x10 Metcon (Time) 100 Thrusters(KB, DB, Bar, MB) 5 Burpee EMOM Start with 5 BurpeesContinue Reading