Strength E3MOM 157 Bench Press @70 – 75%7 Pendlay Rows @As close to bench press weight as possible Conditioning EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)3 – 4: 10 Double Kettlebell Hang Clean and Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)5: RestRead More

Saturday Squad-WOD! Conditioning AMRAP 30 w/ Partner: split however you want! 80 Thrusters (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 12 Rope Climbs (Fx: 8) (Rx+: 16) (Scale: 24 Pull-ups/Ring Rows) 60 Power Snatches (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 64 Toes to Bar (Fx: 48) (Scale: Knee Raises/Tuck-ups) 40 Thrusters (Rx: 95/65) (Fx: 65/45) (Rx+:...Read More

Strength 3 Rounds5 Tempo Romanian Deadlifts (33×1)5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1) Conditioning With a Partner, Alternating Movements6 Rounds17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)10 Burpees Over the Rower20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′) Time Cap: 19:00Read More

Strength 4 Rounds10 Dumbbell Front Raises With :15 Hold on Final Rep10 Dumbbell Side Raises With :15 Hold on Final Rep10 Each Side Dumbbell External Rotations on Knee10 Alternating Kettlebell Sotts Presses Conditioning AMRAP 77 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)70 Double Unders (Fx: 50)Read More

Strength EMOM 151 Power Clean1 – 3: 55 – 60%4 – 6: 60 – 65%7 – 9: 65 – 70%10 – 12: 70 – 75%13 – 15: 75 – 80% Conditioning For Time12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)36 Russian Kettlebell Swings (32/24) (Fx: 24/16)12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)36 Russian Kettlebell...Read More

Strength Rx+:3 Rounds5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)10 Supinated Push Ups Rx:3 Rounds5 (Strict Pull Up + Strict Toes to Bar)10 Supinated Push Ups Fx:3 Rounds3 (Strict Pull Up + Strict Toes to Bar)5 Supinated Push Ups Conditioning EMOM 201 – 3: 600m Run (Fx: 500m) (Rx+: 700m)4: 18/13...Read More

Strength Every 1:30 for 4 Rounds1: 5 – 10 Strict Pull Ups (Rx+: Chest to Bar)2: 5 Deadlifts @60-70% (Not touch-and-go) Conditioning Every 1:30 for 3 Rounds1: 22/17 Calorie Ski (Fx: 17/12)2: 22/17 Calorie Bike (Fx: 17/12)3: 22/17 Calorie Row (Fx: 17/12)4: AMRAP Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)5: RestRead More

For Time: One partner working at a time, except for the run 400m Run w/ Partner (RX+ carry one 25# plate) 20 Bar Facing Burpees (16 FX) 40 Sit-Ups 60 Hang Power Cleans (Rx: 115/80) (Fx: 95/65) (Rx+: 135/95) 400m Run w/ Partner (RX+ carry one 25# plate) 40 Bar Facing Burpees (32 FX) 40...Read More

Strength EMOM 151 Power Snatch1 – 3: 55 – 60%4 – 6: 60 – 65%7 – 9: 65 – 70%10 – 12: 70 – 75%13 – 15: 75 – 80% Conditioning 4 Rounds10 Each Arm Kettlebell Suitcase Deadlifts (24/16) (Fx: 16/12) (Rx+: 32/24)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)15 Toes to...Read More

Strength E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @60 – 65%4 – 6: 5 Front Squats @65 – 70% Conditioning AMRAP 84 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 8)8 Overhead Lunges (135/95) (Fx: 95/65)32 Double UndersRead More