Endurance: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More

Conditioning: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of: Wall ball shots (25/16) @ (9’) Chest to bar pull-ups   For time or reps completed by time cap (25:00 cap)   Post results and experiences to commentsRead More

  Conditioning: EMOM death by* ODD Minute: 5 Ground-to-overhead (95/63) EVEN Minute: 5 Burpees-over -bar *Add 1-rep until athlete cannot complete reps in the minute   For example… Minute 1: 5 G2OH Minute 2: 5 Burpees Minute 3: 6 G2OH Minute 4: 6 Burpees Minute 5: 7 G2OH Minute 6: 7 Burpees Follow this pattern...Read More

Conditioning: 400m Run 3 Rope climbs (15′) 15 Snatch (115/73) 400m Run 2 Rope climbs 12 Snatch 400m Run 1 Rope climb 9 Snatch   For Time   Core Accessory Work: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 Sec hollow hold 1 min rest   5 Rounds for quality of work     Post...Read More

Strength and Conditioning: 1200m Bike 7 Strict handstand push-ups 5 Front squats* (80% of 1-rep clean)   5 Rounds for time   *Bar must be cleaned from the floor     Post results and experience to commentsRead More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record...Read More

  General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8...Read More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

General warm-up: 2 rounds of: Run 400m 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills Bike 2:00 7 Wall-Ball Shots 7 Toes-2-bar   Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for...Read More

General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run.   Specific Warm-up: 5 Front squats (45/33) 5 HPC 5 Thrusters 4 Front squats (95/63)...Read More