Group Warm Up: EMOM x 10 · 12/10 Cals · 10 WGS · 10 Mobility Squats · 10 Sumo Hold Sott Press (WP) · 10 OHS (3...

Group Warm Up: Coaches Pick WOD 1: “Hulk” 5 UNBROKEN RFT (12 min TC) RXD Option: As prescribed (5 Burpees for missed reps) 5 Deadlift 5...

Individual warm up with movement recommendations Into PART A - Strength Barbell Clean Complex 12 minutes to establish a max lift of: 1...

Group Warm Up: Coaches Pick WOD: For Time RXD Option: As Prescribed 200 Cals AD 50 Hang Snatches (35/25) 50 Box Jumps (30/24) 150 Cals AD...

WOD: For Time RXD Option: As Prescribed 10 Bar Over Burpees 1 Out In Run 5 Clean & Jerks (50/35) 15 Bar Over Burpees 2 Out In Runs 4...

Group Warm Up: Coaches Pick WOD: AMRAP in 20 mins RXD Options: Must be completed as prescribed. Option 1: 400m Run / 40 Cals AD Max Set...

Group Warm Up: Coach Led 3 sets – Perform with Empty Bar 5 Snatch Grip Deadlift 5 Power Snatches 5 Snatch Balance 5 OHS Strength Work:...

Group Warm Up: Coaches Pick WOD: For Time RXD Option: Must be completed as prescribed. 1000m Row 21 – 15 – 9: WBS (9/6) Burpees to Target...

WOD - For Time 32 S/A DB Hang Clean and Jerk 5 Rounds of Cindy 26 S/A DB Hang Clean and Jerk 4 Rounds of Cindy 20 S/A DB Hang Clean and...

Group Warm Up: Plate Cat & Mouse WOD: For Time 6 Rounds: Alternating Exercises 10 DB Front Racked Lunges (R) 10 Cals Ski 10 DB Front...

Group Warm Up: Coaches Pick WOD: 10 RFT 200m 10 Ball Over Bar 10 Push Press RXD (25/20 – 20/15) SCALED (20/15 – 20/15) Group Finisher:...

Group Warm Up: Coaches Pick WOD 1: AMRAP in 6 mins / 2 mins rest 6 Box Jumps / Steps 6 HSPU / HR Press Ups 6 Cals WOD 2: AMRAP in 5 mins...

Group Warm Up: Coaches Pick WOD: Deck of Cards *** You have 30 seconds to complete the reps on the cards *** Hearts = Back Squats Clubs =...

Group Warm Up: EMOM x 10 mins 70% of working weight. · 6 Deadlift · 6 Hang Power Cleans · 6 Front Squats · 6 Push...

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off...

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility...

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull...

“Team Macho” Group Warm Up: Coaches Pick WOD: RXD Option: Must be completed as prescribed. AMRAP / AMCAP in 7 mins: Completes: 3 rounds...

“Dirty Madness” Group Warm Up: Rowing intervals RXD Warm Up: 2 mins Row @ 2:00 / 2:05 Pace Straight Into: 30 on Max Pace / 30 off Slow...

Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been...