Saturday

WOD In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:50 Air Squats40 Russian Kettlebell Swings (24/16 kg)30 Shoulder to Overhead (95/65 lbs)20 Box Jumps (30/24)10 Strict Pull-Ups Partner A starts with 50...

Friday

Pre WOD Take 10 minutes to build to the weight you plan to use for the workout. WOD Complete as many rounds and reps as possible in 24 minutes of:8 Deadlifts @ 70-75% of 1-RM16 Toes to Bar24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)32 Push-Ups Please note...

Thursday

WOD Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:2 Minutes of Rowing (for calories)2 Minutes of Burpee Box Jump-Overs (24″/20″)2 Minutes of Assault Bike (for calories)400 Meter Run Note number of calories/reps achieved in each set. Compare your...

Wednesday

Pre WOD .Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 2 reps @ 32X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those...

Tuesday

Pre WOD Take 15-20 minutes to build to today’s heavy Power Clean WOD Every 4 minutes, for 16 minutes (4 sets) for times:500 Meter Row5 Power Cleans (185/135 lbs)