Strength Day Pick any Strength Exercise ( Coach Will Guide You) Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps Mini WOD 10 Rounds For...

10 Rounds For Time 2 Burpees 4 Devil Press 6 Push ups 8 DB Hang Clean & Jerk (Weights - 22.5/15 kg)

FOR TIME 30 Deadlift 20 Hang Power Clean 10 Back Squat 2 mins Rest 60/54 Cal Row 2 mins Rest 3 Rounds of 10 Deadlift 07 Hang Power Clean...

6 min AMRAP /2 min Rest x 5 30 DU's/ 50 Singles 15 Pull ups I 10/08 Cal Row 12 C2B Pull ups I 50 DU's/80 Singles 09 Bar Muscle ups I...

Sunday Strength Session Big Bench Press Day Warm up 10 - 08 - 06 - 04 - 02 Pyramid Build 5 - 5 - 3 - 3 - 1 - 1 - 1 Increasing load each...

"21 Gun" AMRAP 21 Mins 300 m/Hill Run 21 Push ups 21 Box Jumps 24"20" 15 Sit up WBS 9/6 kg 09 SDHP 28/20 kg

Team Bear Complex 40 Rounds Alternating Rounds 5 Deadlift 4 Hang Power cleans 3 Front Squat 2 Push Press 1 Back Squat Wts 50/35 kg

AMRAP in 10 MINS 3 Pull ups 6 Pressups 9 Air Squats INTO 9 Rounds For Time 11 DB Burpee Deadlift 1 Hill Run

“THE SEVEN” 7 ROUNDS FOR TIME 7 HSPU 7 THRUSTERS(60/45) 7 K2E 7 DEADLIFTS (112.5/75) 7 BURPEES 7 KBS 7 PULL UPS SCALED VERSION 7 STRICT...

Bench Press Practice 10 - 08 - 06 - 04 - 02 WOD 500/450 m Row 30 Bench Press 1000/900 m Row 20 Bench Press 1500/1350 m Row 10 Bench Press...

"Naked Fran" 21 - 15 - 09 Thrusters 20/15 kg Pull ups into "Drunk Annie" 2 - 4 - 8 - 16 - 32 WBS 9/6 kg DU's Sit ups into "Insane Isabel...

28 min AMRAP Alternating Rounds "Nate" Rxd Version 2 Muscle ups 4 HSPU 8 Heavy KBS 32/24 kg Scaled Version 4 Push ups & 4 Pull ups 4...