Outdoor WOD A) Upper body push/pull accessory work Every 90 seconds for 8 rounds alt. between A) 5-10 strict pushups+10 seesaw press (5/side) + 5-10 pushups *Start with strict seesaw press and switch to seesaw push press if needed B)… Read more »

Labor Day Schedule Hero WOD Hotshots 19 6 rounds for time of:Run 400m30 air squats19 power cleans (135/95lb)7 strict pullups* *40 minute time cap *For strict pullups, sub pullups on railing, rows on railing, or bent over rows with weighted… Read more »

Functional Body Building – Online and Onsite Warm-up: 2 Rounds 10 Alt. Beast to Leg-Thru 10 Alt Push-up to DB/KB Tap 5 Sumo Good Mornings + 5 Curtsy Squats L + 5 Curtsy Squats R A1) DB Split Stance Thor… Read more »

Outdoor WOD A) 10 minute EMOM: 1 power snatch w/1 sec pause an inch off the ground + 1 overhead squat + 1 power snatch. (135-155lb/95-105lb or medium heavy weight of choice) *Reset after overhead squat, no touch and go…. Read more »

Outdoor WOD A) 12 minute alternating EMOM:1) 5 tempo single arm db push press per side (1 second pause at top + 3 second descent) 2) 5/side tempo split stance db bent over row (1 second pause at top +… Read more »

Outdoor WOD A) For quality complete: 30-20-10 weighted bulgarian split squats (total reps, not per side)banded russian kb swings (53/35lb with medium or skinny band)After each round do a 30 second goblet wall sit.*Use a 20/18″ box for bulgarian split… Read more »

Outdoor WOD A) 1 (squat) Clean + 3 front squats + 1 split jerk Work up to a heavy complex in 16 minutes B) For time: 2 rounds of 40 deadlifts30 hang power cleans20 split jerks10 front squats *17 minute… Read more »

Outdoor WOD A) For time: Row 2000m-200 double unders-Run 2000m *27 minute time cap *For 2k run, run 4 building laps * Rx+: For the cardio superstars: Row 2.5K-250 double unders-2.5k (5 building laps) run B) Coaches choice ab/accessory work

Outdoor WOD A) 4×8 sumo deadliftsSuperset with 30 second arch hold and 5 L-sit seated pullups *Or sub 8-10 controlled tempo rows on railing *25 minute time cap B) For timeBuy in: 10 alternating turkish get-ups (5/side) Then complete 1-2-3-4-5-6-7-8-9-10… Read more »

Outdoor WOD A) 21-15-9 db strict press (35/25lb) Rx+: (50/35lb)pushupdb bench press (lie on back with shoulders on wallball) *Run 200m w/wallball after every round. Rest 3-5 minutes B) 30-20-10 russian twists with wallballV ups bear crawl in and outs*After… Read more »