Outdoor WOD A) Every 2:30 minutes for 5 rounds complete: 6 hammer curl to strict press8 pushups10 db floor press *A pair of 35/25lb up to 50/35lb B) Every 90 seconds for 6 rounds complete20 second side plank + 10… Read more »

Outdoor WOD Every 5 minutes for 30 minutes alternate between A and B A) building lap + 10-12 burpees B) building lap + 16-18 alt Db snatches *If not getting enough rest, modify to 400m run instead of building lap…. Read more »

Outdoor WOD A) 4-5 sets for quality of: 5 strict press + 4 push press + 3 push jerk. *Choose a weight that is challenging for 5 strict pressSuperset with 10 banded lat pull downs + 10 banded face pulls… Read more »

Outdoor WOD A) Every 3 minutes for 15 minutes complete: 30 second 90 degree goblet squat hold (50/35lb kb). Then 6-8 reps pause back squat. *Pause 1 second at the bottom of each rep. Choose a challenging but sustainable weight…. Read more »

Outdoor WOD A) 2 Power clean + 1 Squat cleanGo every 2 minutes for 7 rounds*Reset after each rep. No touch & go. *On power cleans, pause in power catch position for 1 second before locking out knees*Ascend in weight… Read more »

Outdoor WOD 4 rounds for time of: Run 400m20 push jerks (115/75lb)40 double unders60 air squats Home WOD 4 rounds for time of: Run 400m (or 55 jumping jacks + 55 high knees + 55 butt kicks)15/side db push jerks40… Read more »

Outdoor WOD A) Every 90 seconds for 5 rounds complete: 10-12 romanian deadlifts.Then every 90 seconds for 5 rounds complete: 12 front rack reverse lunges *Choose a challenging but sustainable weight. Example weights: romanian dls (185/135lb) front rack lunges (135/95lb)… Read more »

Outdoor WOD A) Every 2 minutes for 10 minutes complete: 5-6 arnolds press + 5-6 tempo pushups (2020) + 5-6 pushups *Suggested weights for arnold press 35/25lb up to 50/35lb. * Modify pushups to knee pushups as needed B) Every… Read more »

Outdoor WOD A) For quality: 10-9-8-7-6-5-4-3-2-1 db single leg RDLs/sidegoblet jumping squatsbox HSPUsplit stance db rows/side *For single leg RDLs, you can use a pair of dbs or just one db B) 10×30 seconds on 20 seconds off alternating between:… Read more »

Outdoor WOD A) Power clean + Push jerk + split jerkGo every 75 seconds for 10 rounds*Increase weight as form allows. Don’t rush through complex B) 16 minute alt. EMOM for max reps 1) power snatches (75/55lb) 2) 1 pushup… Read more »