Outdoor WOD B) 8x 2 minutes on 2 minute off alternating between 1) 12-15 burpee box jump overs + max calories bike erg 2) 20 slamballs (40-50/20-30lb) + max calories bike erg

Outdoor WOD A) Deadlifts: 4×8 tempo touch and go deadlifts ( 3 second descent, very light touch) *Try to do same weight as 6’s from last 2 weeks. *Superset with 5 railing pullups or 8-10 railing rows + 30 second… Read more »

Warm-up: 2 sets 10 Prisoner Good Mornings 10 Prisoner Squats  10/side Clamshells 10 Down Dog Shoulder Taps + Toe Taps A1) Kang Squat (1sec Pause in Each Position): 6-8 reps A2) Chainsaw Row: 6-8 Reps/arm; Rest 90sec x 3 Sets… Read more »

Outdoor WOD A) 4 sets for quality: 8-10/side half kneeling db/kb strict press. Superset with 16-20 windshield wipers B) 10 rounds for time: 10 kb swings (53/35lb)5 down up tuck jumps10 (5/side) single arm kb thrusters5 down ups

Outdoor WOD A) 4×12 (6/side) front rack lunges for load. Go every 2:30 minutes B) 3 sets for quality: 25 strict situps directly into 30 second hollow holdThen 30 second goblet 90 degree squat hold + 10 goblet knees to… Read more »

Outdoor WOD A) 12 minute alt. EMOM: 1) 20 box inverted shoulder taps 2) 8/side kb/db bent over rows 3) 8/side kb/db floor press B) Every 4 minutes for 16 minutes complete: 1/2 turkish get up (to standing) + 5-6… Read more »

Outdoor WOD A) 1 clean deadlift with pause at knee (on the way up) + 1-2 below the knee hang cleans. Go every 75 seconds for 10 rounds. Ascend in weight as form allows B) 15 minute AMRAP: 10 double… Read more »

Outdoor WOD A) 6x 3 minutes on 2 minutes off alternating between 1 and 2 1) Row 500m then AMRAP 6 single arm overhead lunges (50/35lb) + 12 lateral hops over db *Switch arm overhead each round 2) Run 400m… Read more »

Outdoor WOD A) 4×6 tempo touch and go deadlifts. 3 second descent, very light touch Superset with 7-10 strict tempo pushups (2020) + 10 supermans (arch ups) B) 3 rounds for time of: 15 front squats10 bar facing burpees30 double… Read more »

Functional Bodybuilding Warm-up: 2 Sets Half-Kneeling Plate Halo x 8/knee Single Arm Plate Bent Over Hip Row x 8/arm L Plate Floor Press x 16reps Weight Plate L Crunch x 16reps Plate Russian Twist x 24reps (12/side) A1) Crush Grip… Read more »