Category

                    Strength Back Squat Warmup, 80% x 3, 85% x 3, 90% x 3 ( last set  Maximum Reps) Pulls 3x M.E between  Back squat sets.. A) For Total Reps: AMRAP 2 – Max Burpees Rest 1 Minute AMRAP 2 – Max Wallballs Rest 1 Minute AM

                    WOD  21-15-9! KB-Swing! Burpee!

                      WOD For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   Happy New Year !!

                      Strength  Strict Press 5×5 (Heavy) WOD  For Time: 200m Run before each round of! 21-15-9! Thruster! Toes-To-Bar! (M=115/W=83) Cool Down  

                        Strength  5X5 Back Squat (Heavy) please note the last set of Back Squats is as many as you can.. dig deep. Max Effort Dips – Rings or Strict. WOD  8 rounds 100m sprint 8 kb swings 70/45 5 burpees

                    Strength      Strict Press 5×5 (No dip to initiate movement) Followed by 10x Box Jumps Met-Con  For Time:! Run 200-200-200-200! Wall-Ball 40-30-20-10! (M=20/W=14)  

                    Strength  5×5 Back Squat Followed immediately into with Dip or pull-up practice. We are aiming for proper form here.  Full depth and right elbows. Met-Con  2 Min AMRAP:! KettleBell-Swing! B) 6 Min AMRAP:! 15 Bu

                    Strength Snatch 2/2/2/2/2  , ( Advanced) ( Beginner work on first- pull of the Snatch) WOD “Freddy’s Revenge” 5 Shoulder to Overhead 185/125 10 Burpees

                  Strength  5×3 Deadlift ( heavy approximately 80 – 85%) WOD “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 ( Advanced ) ( Beginner Heavy Kb swing) 6 Pushups 9 Air Squats 1 minute rest

                Strength  Press (Strict) 5 x 3 (Heavy ) WOD AMRAP in 15 Minutes 10 T2B 15 Wallball 200m run