Saturday

WOD In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying...

Friday

WOD Hotshots 19 6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups Run 400 meters Men: 135-lb. clean Women: 95-lb....

Thursday

Pre WOD Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work...

Wednesday

WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs) Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing Station 3 – 15 Burpees Station 4 – 200 Meter...

Tuesday

Pre WOD Take 20 minutes to build to today’s 1-RM Push Press WOD Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working...