5 sets
Max SB OH Press
Max DB Curls
10 SB Front Squats
Rest 45 Sec Between Sets

Conventional Deadlift
4 Sets 10 Reps @ 50%
1 Sets 15-20 Reps

2 Sets
Max Rope Pull
3 SB Tosses

60 Sec SB Clean And Press
Rest 2 Min
60 Sec SB Clean And Press
Rest 3 Min
60 Sec SB Clean And Press

TUESDAY 12.3.2018 WOD

AMRAP 7200 M Row 12 Plate Ground to Overhead 9 Burpees to Plate6 Plate OH SquatsPART 1Every 2:00 Min For 12 Min (6 Sets)3 Hang Power Snatch 2 Squat Snatch 1 OHS PART 25 Rounds 15/12 Cal Row 10 Power Snatch 95/65, 75/555 Strict HSPU or L Seated DB Press -Modify -Ground...

MONDAY 12.2.2019 WOD

20 DB/KB Lunges 20 Single Arm Swings R10 Single Leg Deadlifts R20 Single Arm Swings L 10 Single Leg Deadlifts L Rest 2:00 Min Repeat PART 1Back Squat 3-3-3-3-3-3-AMRAP 75-80%PART 2W/ A Partner 1 Person On The Rower And 1  Person On The Bike. Both Partners Will...

SUNDAY 12.1.2019 WOD

WARMUP:Gymnastics Skills PracticePART I:  GYMNASTICSEvery 90” for approximately 24 minutes, alternate between:A1:   5 Wall Walks or Max (Up to 1 Min)Handstand HoldA2:  Max (Up to 1 Min). Weighted Stand SupportA3:  5 to 6 False-Grip Reverse Banded Pull-ups or Banded...


5 Sets 50 FT Sb Front Rack Carry 10 Sb Front Squats Rest :45 Sec Between Sets Barbell Front Squats 5-5-5-5-5 2 Sets 50 Ft Yoke Carry Rope Pull 50 FT Sb Carry Sb Push Press 20 Sb tosses Straight into20 Broad...

SATURDAY 11.30.2019 WOD

PART 1Front Squat 10-8-6-4-2PART 2 W/ A Partner 30 Min AMRAP Alternating Exercises 400 M Run30 KB Swings 70/4420 Box Jump Overs 20/14 -Modify -Row,Lighter,Step UP...

FRIDAY 11.29.2019 WOD

FRIDAY SCHEDULE6, 9, and 10am classes ONLYSEVERINFor time:•50 Strict Pull-ups•100 Push-ups, release hands from floor at the bottom•Run 5KIf you've got a twenty pound vest or body armor, wear it.Dedicated to U.S. Army Sergeant First Class Severin W. Summers III, 43, of...