Warm Up: Coach Led Mobility Work: Coaches Pick Empty Bar Work: 5 Clean Shrugs 5 Clean High Pulls 5 Power Cleans 5 Front Squats Squat...

Warm Up: 2 Rounds 10 Cals 10 Good Mornings (E/B) 10 Back Squats (E/B) 10 Step Ups (20/16”) 20 Hot Hands WOD: AMRAP in 20 mins RXD Option:...

Warm Up: Coaches Pick WOD: Score = Max Burpees RXD Option: 1. 15 WBS (9/6) 2. 20 MB Sit Ups (9/6) 3. 25 Lunges 4. 30 DB...

Warm Up: Coaches Pick WOD: For Time (35 min TC) RXD Option: 1000m Cardio 4 rounds: 15 MB Sit Ups (9/6) 10 KBS (28/20) 1000m Cardio 4...

Part A 12 minute to establish 3RM Hang Clean Part B For Time RX 45/40 Cal Row 21 T2B 9 GTOH 45/40 Cal Row 15 T2B 15 GTOH 45/40 Cal Row 9...

Warm Up: Coaches Pick WOD: For Time RXD Option: While A works B must hold the other Fire Ball (25/20) 150 Burpee Lateral Ball Jumps 100...

Warm Up: Coach Led Mobility Work: 10 Good Mornings 10 Spider Lunges 10 Wrist Rockers Wooden Pole Work: 5 Muscle Shrugs 5 Muscle High...

Warm Up: Coaches Pick WOD: For Time RXD Option: 200m Run / Ski 21 DB Snatches (30/20) 9 BMU / JBMU 200m Run / Ski 15 DB Snatches (30/20)...

Warm Up | 2 Rounds 12 Cals 10/10 Kneeling Shoulder Press 10 Squats 10 Jumping Pull Ups 10 Step Ups WOD: EMOM x 30 RXD Option: EMOM x 30 · ...

Warm Up | Coaches Pick WOD: 7 min AMRAP / 3 min Rest RXD Option: Room 1 7 Cals Ski 7 Burpees 7 MB Clusters (9/6) Room 2 7 Cals Row 7...

For time on a running clock 30 Power Cleans 20 Front Squats 10 Push Press 4 mins rest into 3 Rounds of 50 Double Under’s / 100 singles 25...

Group Warm Up: Coaches pick WOD: For Time You Go I Go Rounds: 10 Rounds: 2 Clusters 1 Rope Climb / 2 Seated Rope Climb 2 Stand 20 Rounds:...

Group Warm Up: Coaches Pick WOD: For Time (40 min TC) RXD Option: 100/80 Cal Ski 100/80 Cal Bike 100/80 Cal Row Every 2 Mins: 7 Burpees...

Group Warm Up: Technique 15 mins to build to a heavy barbell complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push/Split Jerk...

Group Warm Up: Coaches Pick WOD: 2:30 on/2:30 off x 6 15/12 Cals 12 Box Jump / Step Overs Max reps · R 1 & 4 - Barbell Front Rack...

Group Warm Up: 2 Rounds 250m Run/ Row/ Ski /500m Bike 10 DB RDL’s 10 DB Shoulder Press 10 DB Squats (Use light-ish DBs for first round...

Individual Warm Up WOD On a running clock complete for time 4 Rounds 9 Burpees 12 T2B/K2E/KR's 15 Cal Row 2 min rest 4 Rounds 30 Double...

Group Warm Up: 2 rounds 10 Cals 10 Wrist rockers 10 Hang Power Cleans (EB) 10 Push Press (EB) WOD: For Time 3 rounds each: A – 1 Shopping...

Group Warm Up: Coaches Pick WOD: Build Your Own Workout Rules: Pick Your Cardio 1. Row 2. Run 3. Ski 4. Bike (x2...

Group Warm Up: Coaches Pick WOD: AMRAP in 20 mins RXD Option: As Prescribed 21 Cal Row 21 Cals Bike / 30 Cals AD 15 Box Jump Overs...