Outdoor WOD A) Every 90 seconds for 10 round alternate between 1) 8-10 strict press 2) 10-12 bent over rows *Switch out weights as neededB) 3 rounds of: Run 400m-15 db thrusters (40-50lb/30-35lb)-10 db lunges *15 minute time cap Home… Read more »

Outdoor WOD A) 4-5 sets x 8 touch and go deadlifts by feelSuperset with 4 sets of 5 shrimp squats/side and 10 seated leg lifts*Can do shrimp squats to an abmat or a wallball for an elevated target B) 10x… Read more »

Outdoor WOD A) 5 minute EMOM: 8-10 db arnolds press Rest 1 minute 5 minute EMOM: 10 deficit db RDLs Rest 1 minute 5 minute EMOM: 5 db front squats (tempo 3030) *If tempo is done correctly 5 reps will… Read more »

Outdoor WOD A) Go every 90 seconds for 9 roundsHang power clean + Power clean + split jerk *Reset after hang power clean. No touch and go. Do not rush through complex. Take time to setup for each rep. Start… Read more »

Outdoor WOD Go every 7 minutes for 28 minutes alt. between A & B for 2 rounds of each. 1) Building lap run + 12 power clean and jerks (95/65lb) + 20 box jump overs (24/20″)2) Building lap run +… Read more »

Outdoor WOD A) 4-5 sets x8 front squats by feel (from the ground)First 4 reps 3 seconds down-1 sec pause. Next 4 reps normal tempo. Superset with 10 seated banded rows w/1 sec pause @full contractionB) 10 minute AMRAP: 6… Read more »

Outdoor WOD 30 minute alt. EMOM: 1) hang snatch (at the knee) + snatch + overhead squat *Reset after hang snatch, no touch and go2) 5 box HSPU + 10-15 lateral hops over bar *Each minute you should get 30+… Read more »

Outdoor WOD A) Every 90 seconds for 8 rounds alternate between 1) 10 push press @ challenging weight of choice 2) 10-12 bent over rows supine grip *Can switch out weights during rest as needed B) For time: 27-21-15-9 burpees-air… Read more »

Outdoor WOD A) 4-5 sets x10 reset deadlifts by feel. *Go a little heavier than last week. If 1st week, take it very easy.* Superset with 4 sets of 20 sec db farmers carry hold+ 20 sec db front rack… Read more »

Outdoor WOD For quality:10-9-8-7-6-5-4-3-2-1 Db bench press (challenging weight)weighted pistols per sidehand release pushupsgoblet split squats per side * Lie upper back on a wallball for db bench press Use 1 db for pistols and split squats.*Modification for weighted pistols… Read more »