Programmed By Coach Jim 15 rounds for time: 5 Pull Ups 10 Press Ups 15 Air Squats EMOM perform: 6 DB Snatches Rx: 22.5/15 Masters Rx:...

Programmed By Coach Megan Buy In: 200m Run + 31 Du’s (62 Skips) 14 rounds: 3 Dual DB Front Squats 3 Burpee Pull Ups Buy In: 200m Run + 31...

Programmed By Coach Neil 1:00 on / 1:00 off x 10 rounds: :30 Deadlift :30 Press Ups Score = reps per round (Overall Total) Rx: 60/42.5...

Programmed By Coach Megan For Time: 40 min TC 5000m Row / Run / Ski / Bike Every 3:00 Complete: 2 Hang Power Cleans Each Round Add 2 Reps...

AMRAP in 25 mins: 9 Pull Ups 9 Squat Cleans 9 Burpees 9 Push Press 9 Toes to Bar 9 KBS 9 Cals  5 mins rest AFAP in 5 mins: SB Snail Push...

1:00 on / 1:00 off x 3 1 Wall Walk Complex + Max DB STOH 1 Wall Walk Complex + Max DB Deadlift 1 Wall Walk Complex + Max DB Lunges 2:00...

Every 2:00 x 5 5 Hang Power Cleans Maintain weight throughout 3 mins rest 5 rounds for time: 1000m Row 30 WBS Rx: 9/6 Masters Rx: Option...

AMRAP in 12 mins: 10 Burpees 25 High Knees to Band 3 mins rest AMRAP in 9 mins: 10 Pull Ups 25 Double Unders / Single Unders  2 mins rest...

Every 2:00 mins x 6 2 Deadlift Reset reps – NO DUMPING! 5 mins rest – WOD Set Up For Time: 5 Box Jump Overs 10 DB Snatches 10 Box Jump...

5 rounds for time: 20 Power Cleans 30 Bench Press 40 MB Sit Ups 50 Squat Jumps Optional Extras: Intervals (9 mins work) :20 Fast Pace /...

AMRAP in 5 mins / 2 mins rest x 5 12 KBS 8 KB Press Ups (Right Arm) 12 Plate GTOH 8 Plate Burpees 8 S/A Push Press (ES) 4 S/A Devil Press...

Programmed By Coach Jim 4:00 on / 2:00 off x 5 32 Double Unders / Single Unders  16 Clean & Jerk 32 Double Unders / Single Unders  Max...

Every 3:00 mins x 10 rounds Starting at 0:00: 30 KBS In remaining time: Max Cals Gymnastic Sesh: 4 sets 5 – 10 Ring / Parallel Dips Max...

4 rounds for time: Buy In: 2000m Run / Ski 15 Toes to Bar 15 Deadlift 15 HSPU Buy Out: 2000m Row / Bike (4000m) Optional Extra: 3 sets 10...

Strength Build: Every 2:00 x 4 10 Shoulder Press Same weight throughout Every 6:00 mins x 5: 5 min TC 500m Run / Row / Ski / Bike 12...

For Time: Out In Farmers Carry 3 SB Cleans to Box (40”) 3 Back Squats 3 Push Jerks Out In Farmers Carry 4 reps on each Out In Farmers...

Programmed By Coach Lindsey, Sandra & Megan For Time: Teams of 3 – Split Evenly 1000m Ski 60m SB Snail Push 1000m Row 60 Single Ring Rig...

Programmed By Coach Jim 4 rounds of ‘X’ 80/64 Cal Row 3 rounds of ‘X’ 60/48 Cal Row 2 rounds of ‘X’ 40/32 Cal Row 1 round of ‘X’ 20/16...

Programmed By Coach Jim AMRAP in 30 mins: YGIG Rounds 5 DB Thrusters 5 DB STOH 5 Burpees 5 mins rest Bro Session: 4 sets x 10 reps Bicep...

2 Rounds For Time: 25 min TC 51 Cals Ski 51 Jumping Pull Ups 51 Cals Bike 51 Box Jumps 3 mins rest 3 rounds: 5 Candle Sticks | Rig Pikes...