Outdoor WOD A) Go every 1:20 for 10 rounds:1 below the knee Hang power snatch + 1 Power snatch + 1 overhead squat. *No touch & go. Reset before power snatch.Ascend in weight as form allows. B) 5x 3 minutes… Read more »

Outdoor WOD 4 rounds for time of: building lap run20 reps double db movement**15 burpees10 db alt. renegade rows Round 1: 20 db deadlifts Round 2: 20 db hang clean and jerksRound 3: 20 db squats Round 4: 20 db… Read more »

Outdoor WOD A) 5 X 90 seconds on 90 seconds off 1 power clean + 5 push jerks-10 hand release pushups- 1 power clean + 5 split jerks. Then max lateral hops over bar in remaining time. *Choose a medium… Read more »

Outdoor WOD A) Every 2 minutes for 5 rounds complete 5-6 box HSPU+ 20 box shoulder taps + 10-12 seated seesaw press (5-6 per side) *Modify to regular pushups as needed B) Every 90 seconds for 6 rounds alternate between… Read more »

Outdoor WOD A) 8x 2 minutes on 2 minutes off alternating between 1 and 2:1. 200m run + max slamballs in remaining time2. 200m run + max box jump overs (24/20″) in remaining time B) Coaches abs Functional Bodybuilding Zoom… Read more »

Outdoor WOD A) 12 minute EMOM: 1) 10 db lat pullovers with head/shoulders resting on wallball 2) 8-10 gorilla rows/arm 3) 30 second flutter kicks with db locked out over chest (in hollow body position) B) Open WOD 16.5 For… Read more »

Outdoor WOD A) Every 3 minutes for 15 minutes complete: 8 right leg pistols + 8 left leg pistols8 right leg (heavy) goblet reverse lunges + 8 left leg goblet reverse lunges (60-70lb/40-50lb db) *Can modify pistols to box step… Read more »

Outdoor WOD A) Power clean + front squat+ split jerk. Go every 75 seconds for 10 rounds *Start at a medium heavy weight. Ascend in weight as form allows or stay at the same weight B) 15 minute alt. EMOM:… Read more »

Outdoor WOD For time:Run 3 building lapsThen 5 rounds of 12 hang power cleans-9 push jerks-6 front squatRx (115/75lb) Rx+ (135/95lb)Then buy out with 150 double unders Home WOD Run 1 mileThen 5 rounds of 16 alt db hang power… Read more »

Outdoor WOD A) 5 rounds of 2 minutes on 90 seconds off: 3 squat snatches + 4 high box jumps (30/24″) + 2 squat snatches + 3 box jumps + 1 squat snatch + 2 box jumps. In remaining time… Read more »