“Mischief Managed” EMOM x 6 3 Hang Squat Cleans (60/45) 6 Burpees 9 Squats 3 MINS REST EMOM x 6 3 Hang Power Cleans (60/45) 6 Burpees 9...

Hell- Indy 3 MIN AMRAP / 2 MINS REST 5 Pull Ups 10 Press Ups.      X 2 15 Squats Max KBS (24/16) 5 MIN AMRAP / 2 MINS REST 5 Pull Ups 10...

Technique Work

In Pairs: 30min AMRAP: 60 Wall Balls (9/6kg) 50/40 Calorie Row 1 hill run together 30 Toes-2-bar 20 Double DB Box Step Overs (22.5/15kg)...

Format Fun Warm Up T2B Practice HSPU Practice

You Go I Go Rounds - 15 min AMRAP 5 Power Snatch (50/35) or 5 Power Cleans (70/55) 7 Pull Ups (use band) 15 DU’s / 30 Skips 5 mins rest...

15 minutes to build to a heavy front squat (ass to grass) Then Wod Amrap 4 mins for 4 sets 30 seconds rest between sets 6 front squats...

On a running clock, 12 minutes to complete Warmup 3 rounds 10/8 cal row (EZ) 10 kb deadlift 10 press-ups Into… 10/8 cal row (mod) 10 kb...

What’s on over the next three days Friday : The day kicks off with Team Friday followed by Foley’s Followers in the afternoon. Gymnastics...

"Sprint To Overhead" 2 MIN TC RXD - 400m / SCALED - 300/250m Max DB Shoulder to Overhead (22.5/15) 1 MIN REST 3 MIN TC RXD - 600m /...

This week will see us work on Pull Up Strength Warm Up Fun Activation Drills EMOM Gymnastics Drills Work Your Level This week is the...

WOD Specific Warm Up (Work technique and find working weight) Find a weight you can cycle for 10 reps. Once your weight is set your...

🏋🏻🏋🏻‍♀️ 𝙒𝙝𝙖𝙩’𝙨 𝙮𝙤𝙪𝙧 𝙩𝙤𝙩𝙖𝙡 ? 🏋🏻🏋🏾‍♂️ Monday evening @ 6:45 is your opportunity to improve your technique and set...

10 x 40/20 sec Rows 5 RFT 20 Cal Row 15 DB Hang Power Clean (22.5/15) 10 DB Push Press (22.5./15) 05 Strict Pull Ups Or 10 Kipping Pull...

Teams of 2 complete: 5 min TC: 40 Snatches (60/45) 5 min TC: 1000m Row 5 min TC: 40 Clean & Jerk (60/45) 5 min TC: 100 /80 CAL AD 5 min...

PISTOL SQUATS Tomorrow we will work on the following: Lower Body Mobility Squat Theraphy Breakdown Pistol Squats Again there will always...

400m Run - Buy In 21 - 15 - 9: Thrusters (42.5/30) HR Press Ups Front Squats (42.5/30) Pull Ups WBS (9/6) Burpees 400m Run - Buy Out

Option 1 5000m Row Option 2 5 x 500m / 3 mins rest Option 3 3 x 1000m / 5 mins rest Option 4 10 x 1 min on / 1 min off

Tonight @ 6:45pm we will work on the following: Upper Body Mobility Upper Body & Core Activation Knee Raises Knees 2 Elbows Toes 2 Bar...

AMRAP IN 8 MINS: 5 Burpees 10 DB GTOH (22.5/15) 15 WBS (9/6) 2 MINS REST 8 MINUTE TIMER: 30 MB Squat Cleans (9/6) IN REMAINING TIME: Max...