Strength: 1×5 warmup, 1×3@80%, 1×3@85%, 1×3@90% of 1rm deadlift WOD: (R) 3 rounds 5 min to complete each round 10 kb swings (2/1.5) 20 sit-ups 30 double unders 400 m run *every 5 seconds over you owe 1 burpee (B) 3 rounds 6 min to complete each round 10 kb swings (2/1.5/1) 20 sit-ups 30 […]

Strength: 1×5, 2×3, 3×1 clean WOD: (R) For time: Row 500 meters 20 parallette handstand push-ups Row 500 meters 20 strict handstand push-ups Row 500 meters 20 kipping handstand push-ups (B) For time: Row 500 meters 20 HSPU/mod. HSPU Row 500 meters 20 HSPU/mod. HSPU Row 500 meters 20 HSPU/mod. HSPU For time: Row 500 […]

Strength: 1×5 warmup, 1×3@80%, 1×3@85%, 1×3@90% strict press OR 7×3 split jerk WOD: *extra work if you choose (R) “Alexander” 5 rounds 31 squats (135/95) 12 cleans (185/125) (B) 3 rounds 31 squats 12 cleans 1 round 31 squats 12 cleans

Strength: 1×5, 2×3, 3×1 snatch (R,B,W) WOD: (R,B) For time: Run 800 meters 40 L-pull-ups Run 800 meters 40 strict pull-ups Run 800 meters 40 kipping pull-ups 400 m run 20 ring rows 400 m run 20 ring rows 400 m run 20 ring rows/assisted pullups

Strength: 3×8 strict hanging leg raises or knee raises (R,B,W) WOD: McGhee Complete as many rounds in 30 minutes as you can of: 275-lb. deadlifts, 5 reps 13 push-ups 9 box jumps, 24 inches *scale according to need (R,B,W)

Strength: hang squat clean + 2 thrusters x7 (R,B,W) WOD: (R,B,W) 750 m row 15 Turkish get ups 500 m row 12 Turkish get ups 250 m row 9 Turkish get ups

Strength: 1×5 warmup, 1×3@80%, 1×3@85%, 1×3@90% of 1rm strict press (R,B,W) WOD: (R) For time: 155/105 snatches, 21 reps Rest 3 minutes 155/105 snatches, 15 reps Rest 3 minutes 155/105 snatches, 9 reps (B) For time: 135/115/95/75/65/55/45/35 snatches, 21 reps Rest 3 minutes 135/115/95/75/65/55/45/35 snatches, 15 reps Rest 3 minutes 135/115/95/75/65/55/45/35 snatches, 9 reps 15 […]

Strength: 1 power snatch + 1 OHS + 1 squat snatch x7 (R,B,W) WOD: (R,B,W) For time: 100-meter walking lunge 800-meter run 100 squats *extra work 3 rounds :30 L sit :30 handstand hold :30 false grip hang

Strength: 1×5 warmup, 1×3 @80%, 1×3@85%, 1×3@90% of 1rm back squat (R,B,W) WOD: (R) 10 min AMRAP 5 bar muscle ups 10 thrusters (135/95) (B) 10 min AMRAP 7CTB pullups/9 pullups 10 thrusters (135/115/95/75/65/55) 10 min AMRAP 7 ring rows 10 thrusters (65/55/45/35)

Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm deadlift (R,B,W) WOD: (R) 50-40-30-20-10 reps for time of: GHD sit-ups Kb swings 2/1.5 (B) 50-40-30-20-10 reps for time of: Abmat sit-ups Kb swings 2/1.5/1 OR 40-30-20-10 30-20-10 Abmat sit-ups Kb swing