Warm up: 3 RNFT 200m row/run/skii 10m of slow lunges 5 kick back burpees 8 shoulder dislocates 8 OHS 5 sotts press Strength: Over head squats x 5 sotts press in between sets W.O.D: 10-1 Overhead squats (45/30) 1-10 bar facing burpees

Warm up: 3 rounds: 100m run 5m inchworm w/ push up 8 air squats 8 scap pull ups 8 RDL’s W.O.D: “Nutts” 10 hspu 15 deadlifts (115/70) 25 box jumps (30/24″) 50 pull ups 100 wall balls 200 double unders Run 400m with a (20/15kg)

Warm up: 2 RFQ: 10 cals bike/ski 10 goodmornings 10m Lunges 8 Air squats 8 shoulder dislocates Strength: Sumo deadlift x 5 Building in weight Points of performance – Chest up – Keep the bar close – Heels down W.O.D: Emom 16 Ski erg calories (12/10) 15 Wall balls Assault bike calories (15/12) 15 Sumo […]

Strength: Push jerk x 3 Building in weight   WOD: 1km run -then 5 rounds- 3 muscle ups 6 push jerks (60/40) 9 box jumps 20 double unders -then buy out- 1km row

Warm up: 3 rounds: 100m run 10m toy soldiers 10m lunges 10 RDL’s 10 ring rows   WOD: 2-4-6-8… 8min AMRAP Pull ups Power cleans (60/40kg)   -2mins rest-   8min AMRAP Pistol squats DB snatch (22.5/15kg)

Warmup: Rowling 1km in partners -then 2 rounds- 8 Lunges 8 Knees 2 chest 8 air squats   Strength: Strict press 5 x 3 @80%   WOD: 10 Rounds: 1min on, 1min off 7 Thrusters (35/25kg) max burpee box jumps in remaining time.

Warmup: 3 RFQ: 200m row/bike/ski 10m knees to chest 10m bear crawl 8 ring rows 10 air squats   Strength: Barbell complex 1x power clean, 1x squat clean, 1x thruster   points of performance – speed out of the bottom – fast elbows – full grip on bar   WOD: FRAN! 21-15-9 Thursters (42.5/30) Pull […]

Warmup: 3 rounds: tabata style Single skips Wall squats RDL’s Kip swings   WOD: 20-15-10-5 Toes to bar KB swings Box jumps Goblet squats -30 d/u after every round-

Warm up: 2 rounds for quality 15 cal row 8 shoulder dislocates 8 push press 10m OH lunge 8 air squats   Strength: Build to a heavy single push press   Points of performance – Straight dip – Squeeze legs – Aggressive hip drive   WOD: 10 RFT: 5 push press (50/35) 8 wall balls […]

Warm up: Drills up to 5 min mark   Conditioning: 400m sprint -1min rest- 300m sprint -1min rest- 200m sprint -5mins rest- x 2   Finisher WOD: 5min Amrap: 10 DB snatch (22.5/15) 15 goblet squats There it is