Group Warm-up Strength: Back Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: 4 rounds 400m run 20 burpee to plate Rest 3minRead More

MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible...Read More

Warm-up: Agility skills- ladder & cone drills WOD: On the minute for 5 rounds a) 30 seconds of rowing for meters b) 30 seconds of sit-ups for reps c) 100m run d) 2-3 rope climbs *Score is total number of meters and sit-ups after 5 roundsRead More

Warm-up: Not for time, 20 inverted burpees (reverse burpee to handstand on wall) Strength: Front Squat 5×40% 5×50% 3×60%  5×75%, 5×80%, 5 or more x 85% WOD: 10min AMRAP 5 Hang Power Clean (135/95) 10 Push-up 15 KBS (53/35) 20 DU (3:1)Read More

Warm-up: 200m run, then 3 rounds of 30 seconds handstand hold/30 seconds rest Strength: a) Push Press 5×3 b) Horizontal ring row 5×6-8reps WOD: 4rds for total time 8 HSPU 10 Pull-ups  (Rx+ C2B) 200m run Rest 1minRead More

Oly Day 1) Barbell warm-up 2) EMOM x 10 Hang Power Snatch + Power Snatch + Snatch 3) Back squat  5×40% 5×50% 3×60%  5×75%, 5×80%, 5 or more x 85% 3) 5 rounds of 10 hollow rocks + 10 supermansRead More

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch...Read More

Skill day 1) 3rds for 9minutes of 30 seconds work/30 seconds rest of: a) L-sit on parallettes b) HS hold (free standing if proficient, nose to wall next, or heels to wall last choice) c) Front leaning rest on rings (push up position with rings 1” off ground) 2) 3 x 5 each arm TGU...Read More

Warm-up: 3rds of 3 wall walk, 8-10 horizontal ring row, 10 barbell back rack lunges Strength: Push press 3-3-3-3-3 WOD: 20 Pull-up or 10 MU 200m run then 3 rounds of 20 OH Plate lunges (35/25) 10 Box jump (24/20) then 200m run 20 Pull-up or 10 MU Rx+  C2B, 45/35, 30/24 RTG: MU, 45/35....Read More

Warm-up: 3rds of 5 strict T2B, 10 barbell good mornings, 5 jumping air squat Strength: 1RM deadlit WOD: 3rds 20 DU 20 Sit-up 20 Push-up 20 Air squatRead More