Strength Deadlift Build to a heavy 3 12-9-6-3-3 WOD 3 Rounds for Time 400 meter Row 12 Deadlifts 21 Box [...]

Warm Up Breath Work- 10-15 breaths 3 Rounds 10 MB Cleans 10 MB Thruster 3 Rounds 30 Second MB Forearm Hold 4-8 Hand release [...]

Warm Up Breath Work- 10-15 breaths DeadBugs- 10 reps each side Glute Bridge- 15- 20 reps Bird Dog- 10 ES Bear Crawl to Lizard- [...]

Strength Sumo Deadlifts (Hinge Pattern) 8-6-6-4 On a 3 minute Clock WOD 4 x 3 Minute AMRAP 1 Sumo Deadlift [...]

Strength Bench 7-7-5-5-5-3-3-3-5-7 WOD 400m Run 15 Wall Ball 10 Pull-ups 200m Run (400m) 30 Wall Ball 20 Pull-ups 200m [...]

Strength A) Bent Over Row B) Tricep Extensions WOD 18-15-12-9-6 Front Rack Lunges Push Ups Double Unders [...]

Strength OH Push Press 5-5-5-5 OH Push Jerk 3-3-3-3-3 WOD AMRAP 7 Ascending Ladder- (2-4-6-8-10...) Shoulder to OH (95/65) Toes [...]

Warm Up Active Hang Side Planks Skill: Wall Flips/Wall Walks Strength 5 Rounds 3 minutes Work/1 minute Rest 10 Push [...]

Warm Up AMRAP 3 minutes 10 Plate Squats 10 OH Plate Lunges 10 Plate Hops 3 Rounds of 40 on/20 off Cross Band Walk [...]

Strength OH MY CORE - FRIDAY WOD I GO- U GO 30-20-10 Box Jumps Push Ups 400 meter Run together [...]