1000 m Fast/Slow 100's 20 x 200 m - 30 Secs Rest Row as hard as you can .

Warm up to your power clean, then 5, 5, 4, 4, 3, 2, 1, 1, 1 reps on the minute every minute 3 Rounds: Top of Every 5 Minutes: 30/23...

21-18-15-12-9 reps of : Calorie row OHS (50/35) Toes-2-bar Hand release push-ups

In a 5 minute window : Warm up your shoulder press then 5 reps on the minute every minute for five rounds Wod 18 minutes 10 push press ...

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps...

28min AMRAP 5 box jumps/steps 10 push ups 15 jumping/alt lunges *every 4:00 - 300/400m run

Friday Team WOD MM 4 X 250 M each MF 4 X 250/225 M each FF 4 x 225 M each Bear Complex 42.5/30 kg 1 Deadlift 1 Hang Power Clean 1 Front...

Deck of cards 1-10 Hearts Sit-ups Clubs KBS Diamonds Push-ups Spades. WBS JACK 11 pull-ups QUEEN 12 box jump KING 200 m row ACE...

Row : 600-500-400-300-200-100 Slam ball shoulder over 12-10-8-6-4-2 reps Push press 50-35 12-10-8-6-4-2 reps SB power step each leg...

AMRAP 24 minutes 100 m row 10 DB Snatch (ahap) alternating 10 DB hang clean and push press alternating 10 DB front squat each round add...

Monday WOD 3 Rounds of Row 500 m 10 Back Squat 40 - 60 kg 10 Box Step and Over 20" 24" 3 min Rest 3 Rounds of 500 m Row 10 Bench Press...

Power Clean technique then 10,9,8....1,1,1,1 reps of Power Clean Build

12min AMRAP 2/2, 4/4, 6/6 etc. DB bench press Barbell Pendlay rows 3mins 12min AMRAP 2/2, 4/4, 6/6 etc. Sit ups Jumping lunges Box jumps

Team Friday 25 minutes Alternating exercises 10,9,8,...1 reps Row for calories WBS (9/6) Hang Power Clean (40/30) 1,2,3,...10 reps...

Three rounds 4 minute Amrap 5 OHS 40/25 kgs 10 Slamball Step ups - 16" Rest 1 minute In a 2 minute window run 200m Last run crry your...

Double DT 10 Rounds  For Time 12 Deadlift 09 Hang Power Clean 06 Push Press Jerk Men 50 - 70 kg  Ladies 25 - 42.5 kg Time Cap 30 mins

7 rounds for time 7 hr push-ups 7 slam ball squat clean & press 7 sit-ups 7 box jumps 7 burpees 7 KBs 7 pull-ups

Technique Work Shoulder Press Push Press Push Jerk Shoulder Press 10, 7, 4, 2 increasing wt each set Push Press 3 x 5 reps Increasing wt...

4 x 250 m row each Then, 8 rounds alternating exercises of: 10 WBS 9/6 10 SDHP 12/24 10 MB sit-ups 6/9 10 push press 25/45 10 KBS 12-24...

“How Deep” 22 min challenge 200m / 180 m 3 thrusters 40/25 3 bar over burpees 300 m / 260 m 6 thrusters 40/25 6 bar over burpees 400m /...