• Warm Up:
  • 200m Run
  • 15 Seconds HS Hold or Shoulder Taps
  • 8 Alternating Pistols
  • 3 rounds
  • Strength:
  • Sumo Deadlift 4x5
  • WOD:
  • 3 RFT - 15min Cap
  • 20 Deadlifts (225/155)
  • 18 cals Row/15 cals Assault/400m Run
  • 70 DU's


Warm Up:Coaches Call - KB DrillsStrength:10 min AMRAP for quality:4 Feet elevated ring rows8 KB Goblet alternating Step UpsWOD:4 roundsGym Length See...


Warm Up:3rounds8 Banded Pull aparts6 Single Leg Reach4 Single arm DB OH SquatsStrength/Skill:2 L-sit/Tuck Rope Climb5 Single Leg Barbell DL (each...


Warm Up:Jog Blockthen:6 Shin box with Hip raise and lunge6 Kang Squatsx3Strength:EMOM 15 mins - alternate exercises1-1/2 TGU + 1 TGU each side8-10...


Warm Up:10 Wall Squat with PVC20 Banded Booty side steps10 Contralateral Planks20 Sprawlsx2Strength:Back Squat 4x5 (70% - tempo 3330)WOD:10 Alt...


Warm Up:Coaches CallStrength:Cleans4x4WOD:AMRAP in 14 minutes - 60 calorie Row - 50 Toes-to-Bars / Mod Toes to Rings - 40 Wall Ball...


Happy 4th of July!Class at 9 todayWarm Up:Star PlankFire Works LungesSquats and StripesRed white and GlutesStar Spangled BicyclesJump Rope Bursts1 min...


Warm Up:15 Push UpsBear Crawl lap20 Shoulder TapsBear Crawl lapx2Strength/WOD:Sled PullDB Front Rack LungesBear Hug Sand Bag CarryHeavy Ball toss over...


Warm Up:active mobilitythen:400m Row for timex2Strength:Front Squat4x4WOD:12min AMRAP35 DU's15 DB Push Press10 Burpees


Warm Up:Med Ball DrillsStrength:DeadliftHang Squat CleanSplit Jerk-work up to heavy setWOD:21-15-9OH SquatsBox JumpsT2B


Warm Up:10 band pass throughs and pull aparts10 Good mornings10 alt reverse lunges with twist10 leg lowers with bandx3WOD:20 KB Swings10-9-8-7...Push...


Warm Up:Coaches CallStrength:Thrustersmax set of 2WOD:40 Thrusters 65/9510 Pull Ups30 Thrusters20 Pull Ups20 Thusters30 Pull Ups10 Thrusters40 Pull...


Warm Up:Foam Roll, MobilizeStrength::7 single arm KB Step Ups1 TGU each hand5-8 Ring Dips4 roundsWOD:80 Mtn. Climbers60 Ball Slams400m Row 3...


Warm Up:1 min Plank30 leg raises1 min Push Ups30 KB SDHPx3WOD:10 Cals Assault Bike:8 Bench Press AHAP4 Heavy Tire Flips1-2 Rope Climbs6 rounds


Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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