WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8...

Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter...

Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run...

Warmup Strength In 15 min Split jerk 1x4@58 1x4@68 1x4@76 1x3@82 2x2@82 1x2@71 Wod 120/90 cal bike 80 wall balls 20/14 40 deadlifts...

Strength Every 1:10 Back squats 6 sets 6 reps @ 65% Front squats Every 1:30 5@65% 5@65 5@65 HWPO 60 Cardio Rowing 7x 500 m row :45 rest...

Warmup Strength every 90 sec Front squats 5@60 4@70 4@80 4@70 Snatch balance 3 @40% 3@50% 2@60% 1@70% Wod HWPO 21-18-15-12-9-6 Oh squats...

STRETCH DAY 30 min Or lift of choice Optional Active Recovery For Time: 10 Dumbbell Bench Press 50 Meter Farmers Carry 1,000 Meter Bike...

WARMUP SKILLS EMOM 6 min EMOM 4-7 ring mu / bar / ctb pull-ups Unbroken EMOM 6 5-10 strict HSPU / z press Unbroken Wod HWPO 4RDS 400 m...

Warmup Strength Strict press 5x3 @ 85 Power Jerk every 90 sec 1x5@67 1x4@73 1x3@79 1x3@85 1x2@73 HWPO day 58 Assault 40/30 35/26 30/23...

BACK SQUATS Every x2 min 1x5@57 1x3@67 1x2@75 1x2@86 1x1@90 Cardio x3 300 m row Directly into 800 m row Speed up half way through the 800...

Warmup Strength Emom 8 1 Power clean + 1 power jerk 80-85% HWPO WOD Emom 24 12/10 cal row 1 RD DT 155/105 12/10 cal bike Rest DT 12...

Stretch day Bench press 2x8 @67 5x2 @85 Optional Active Recovery 4 Rounds For Time: 400 m run / 40 cal row / 28 bike 15 push-ups 20...

Warmup STRENGTH Oh squats Every 90 sec x12 min 1x5 @60 1x5@65 1x4@70 1x3@75 1x2 @80 1x1@84 Every 90 sec Snatch 1x2@74 1x2@77 3x1@80...

Strength 10 min Find a 3 rep max strict press Take 10% less 5x3 Power Jerk every 90 sec 1x5@67 1x5@71 1x4@78 1x4@84 1x3@71 WOD HWPO DAY...

Warmup Strength BACK SQUATS 5@62 5@67 5@71 5@76 FRONT SQUATS 5@60 5@65 5@65 5@65 Wod Run 200 m before each set 30-20-10 Db bench press...

Warmup tabata - single leg vups bird dogs Strength Power clean + squat clean + power jerk Every 90 sec 7(1+1+1)@70% WOD 5 rds 1 rope...

Stretch day !! Or bench press Build to a heavy Then 1 max set at 80% Wod 24 min 3 min you go I go 12/10 cal bike 5 box push-ups 14 box...

Warmup STRENGTH Oh squats Every 90 sec x12 min 2x5 @60 2x5@65 1x4@73 2x3@79 1x5@60 EMOM 9 Squat snatch 3x 3@67 2@70 1@75 WOD 20 min cap...

Warmup Emom 5 1 lap 5 wallballs 4 Vsnaps 3 inch worm 2 baby makers 1 burpee 5 min stretch STRENGTH Strict press Find a 4 rm Then 5x4 @90%...

Warmup 5 min emom 1 lap 5 jumping lunges 4 mountain climbers 3 burpees 2 push-ups 1 jump squat Core Tabata Dead bugs Bird dogs Tabata...