Strength: Every 2 ½ mins  Strict Press 5x8   Strict Pull Up (wide grip) X 5 after each set    EMOM X 16 MINS  1st min: 12 CTB/PU/RR...

Strength: Every 2 ½ mins Back Squats 5x8 @60% Workout: 18 MIN AMRAP Run 200m Together  30 TTB  60 Wall Balls  30 Db Snatch  30 Cals...

PARTNER UP 30 MINS 40/36 CALS ROW 40 DB BOX STEP UPS 20 BURPEE BOX JUMP OVERS 40/36 CALS BIKE 40 KB SWINGS RUSSIAN 20 PULL UPS 40/36 CALS...

Strength: 15 MIN CAP  10/9/8/7/6/5/4/3/2/1 Deadlifts Bench Press  Chin Ups  100m Single Arm  Farmers Carry  Workout: 10 MIN AMRAP 20 Cals...

Teens Class 15min AMRAP 2 sled push 6 Deadlifts 5 Banded pull ups 6 Seated DB press 1 x Rope Climb Skill Double Unders Wod 10min AMRAP...

4 RDS FOR TIME  Ski 600/500m 40 Wall Balls  30 Target Burpees  Run 400m Together  Row 1000/900 alternate with Bike 2000/1800m  TIME CAP...

EMOM X 12 1ST 12/10 CALS 2ND 10 DOUBLE DB BENCH PRESS 3RD 16 V UPS AMRAP X 11 RUN 100M 10/8 CALS SKI 20 AIRSQUATS 16 SA DB PUSH PRESS

Strength : 12 MIN EMOM  1st min: 10 TTB  2nd min: 20 Second L-Sit Rings/Kb 3rd min: 12 Barbell Supinated Bent Over Row WORKOUT: 12 MIN...

Strength : 5 Rds 4 Push Press 8 Strict Pull ups 20-30 Sec Hollow rock or Hold Every 3:00 Conditioning : 14 min AMRAP Run 200m alt Bike...

Strength : Front Squat 8,6,4,3,2,2, @50%,60%,70%,80%,85%,90% Every 2:30 Conditioning : Partner AMRAP 20 mins Row 24/20 Cals 24 HSPU 20...