Outdoor WOD A) 14 min alternating EMOM: 1) 2-3 squat snatches. Reset after each rep. (135-155/95-105lb) or a moderately heavy weight of choice 2) 30 seconds max reps double unders Rest Approx. 5 minutes Then B) 14 minute alt. EMOM:… Read more »

Outdoor WOD A) 12 minute EMOM: 1) 8-10/side gorilla rows 2) 10-12 inverted rows on railing 3) 20-30 second hollow rocks *Stagger movements so you aren’t all on railing at same time B) 20 minute AMRAP: 30 air squats20 alt…. Read more »

A) Lower body accessory work4 sets: 8 db weighted step ups/leg (20/18″ box)Superset with 10/leg single leg elevated glute bridge thrustsand 30 second arch holdRest approx 2 minutes after each set. *For box step-ups keep same leg on box for… Read more »

Outdoor WOD A) For heaviest total weight:8-6-4-2-4-6-8 Unbroken set of power clean and jerks + front squatsRest as needed between sets *Ascend in weight as reps go down. When reps go back up, decrease weight but try to go heavier… Read more »

Outdoor WOD 50 cal bike erg+ 10 alt. hang db squat snatches (50/35lb)Rest 2 minutes 40 cal bike erg+ 20 alt. goblet knees to standingRest 2 minutes 30 cal bike erg+ 30 alt. db snatchesRest 2 minutes 20 cal bike… Read more »

Outdoor WODA) ) 5×5 tempo back squat heavier than 2 weeks agoEach rep 3331 (3 seconds down-3 second pause-3 seconds up. 1 second reset at top)*Superset with 10-15 banded lat pull downs + 10-15 banded tricep extensions and 10m forward… Read more »

Outdoor WOD 10 rounds Rest 1 minute after each round Run 200m25 double unders10 slamballs (40-50lb/20-30lb)5 slamball squat cleans *35 minute time cap Functional Bodybuilding Zoom Warm-up:2 Rounds10 Alt. Prisoner Curtsy Squats10 Alt. Body Weight Windmills10 Alt. Beast to Leg-Through… Read more »

Outdoor WOD A) 14 min alternating EMOM: 1) 3-5 touch and go power snatches @ moderately heavy weight of choice 2) 30 seconds max reps of 1 pushup + 2 plank shoulder taps Rest 4-5 minutes then B) 14 minute… Read more »

Outdoor WOD 12 minute alternating EMOM: 1) 8-10 arnold press (pair of dbs) 2) 5-6/side split stance db bent over row with tempo 1 sec pause at top, slow descent 3) 10 db weighted situps B) Row 1000m Rest 2… Read more »

Outdoor WOD A) Lower body accessory work. 4 sets of : 8-10 reps per side of (1 db split squat + 1 split stance RDL) Superset with 10 db front rack cossack squats Rest 2 minutes after each set *For… Read more »