Strength : Deadlift 6,6,4,4,3,3 @60%,65%,70%75%,80%,85% Every 2:30 Conditioning : EMOTM x 16 1st 8 Double DB Bench 2nd 30 Sec Hollow...

Teens Class 4rd Every 2.30 mins 5 x push press 10 x DB Rows 20sec hollow hold Skill HSPU WOD 10min AMRAP 10 Cals Bike Alt Row 5 STOH 10...

2 RDS FOR TIME (42 MIN TIME CAP) Ski 60/50 Cals  50 Power Bag Squats  30 Burpees over PB  400m Run Together  Row 1500m  Bike 60/50 Cals ...

EMOTM X16 1ST 12/10 CAL BIKE 2ND 30 SECS OF CORE 3RD 10 DOUBLE DB BENCH 4TH 5-10 SRICT PULL UPS AMRAP 10 MINS RUN 150M OR SKI...

Strength: Every 2 ½ mins  5 Sets: add weight  Each round   2 Power Cleans  2 Front Squats  2 Hang Power Cleans  1 STOH  Start @50% ...

Strength : 5 sets ( Every 3 mins ) 4 Push Press 8 Pendlay barbell rows Conditioning : EMOTM X 20 Mins 1st 5 Clean and Jerks 2nd 12...

25 MINS AMRAP BIKE 500M + 20 GTOH + 10 PUSH UPS ROW 250M + 20 WALLBALLS SKI 200M + 20 DB C+J RUN 250M

Strength : Back Squat 8,8,6,6,6, @60%,60%,65%,70%70% Every 3 mins Conditioning : 3:00 on 3:00 off x 4 24/20 Cals Row alt Bike 12 TTB 10...

PART 1: Strength & Conditioning- Lower body Barbell/ DB goblet squats 10, 10, 8 & 8 Walking lunges-one length of gym after each set ^ ...

Strength : Deadlift 5 x 6 @ 60-70% Every 2:30 5 x 3 Bench @80% Superset with 12 KB Gorilla rows Every 2:30 Conditioning : 4 rds of...