WARM UP- 15 MIN STRENGTH- BACK SQUATS- 8*8*8*8@70% POWER CLEANS-5*5*5*5@75% W.O.D.: Death by thruster!! Complete 1 thruster (135#/95#) on the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc. Continue up the ladder until you are unable to perform the prescribed # of reps for the minute.       Continue reading »

WARMUP 15 MIN WOD- “ARNIE” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Continue reading »

WARMUP -15 MIN STRENGTH- OH SQUATS 8*8*8*8@70% 100 SITUPS WOD-” ISABELLE” 30 SNATCHES 135/95 FOR TIME: Continue reading »

WARM UP -15 MIN STRENGTH DEADLIFTS-8*8*8*8 @70% FRONT SQUATS-8*8*8*8@70% WOD-5 rounds Run 200m 15 Kettlebell Swings (70/53 5 HSPU Continue reading »

WARM UP 15 MIN. STRENGTH: SNATCH-5-5-5-5 X70% BENCH PRESS-8-8-8-8 X 70% WOD: EVERY 2 MINUTES FOR 8 ROUNDS 3 THRUSTERS 125/95 6 PULLUPS 9 BOX JUMPS 30/24   Continue reading »

WARM UP- 15 MIN STRENGTH- BACK SQUATS-8*8*8*8@70% CLEAN & JERK-5*5*5*5@70% WOD- 3 RDS FOR TIME OF: 21 WALL BALLS 21 TOES TO BAR   Continue reading »

WARM UP- 15 MIN STRENGTH-   Power Cleans  5*5*5*5@70% Push Jerks  5*5*5*5@ 75% WOD- For time: 60Burpees 50Sit-ups 40 Kettlebell swings, 1.5 poods, 1 pood 30Pull-ups 20Handstand push-ups Continue reading »

WARMUP 15MIN WOD- Tough Mudder Compliments of John Gonzales ***Run 800M 25 Mountain Climbers 10 Jumping squats 25 Mountain Climbers 10 Jumping squats ***Run 800m … 10 Burpee lateral jump (9 inches) 5 Broad Jumps 10 Burpee lateral jump (9 inches) 5 Broad Jumps ***Run 800m 20 Hand-release Push-ups 20 walking lumges 20 Hand-release Push-ups … Continue reading »

WARM UP- 15 MIN. STRENGTH- DEADLIFT: 8-8-8 X 60% BENCH PR: 8-8-8 X 60% WOD: 15 MIN AMRAP 10 OH SQUATS 95/65 15 PUSHUPS 30 DOUBLE UNDERS Continue reading »

WARMUP- 15 MIN STRENGTH- CLEAN AND JERK-5*5*5@60% BACK SQUATS-8*8*8@60% WOD- 400 M RUN 5 RDS OF 10 HANDSTAND PUSHUPS 10 PISTOLS 400M RUN   Continue reading »