EMOTM X 12 MINS 1ST 10 DOUBLE DB BENCH 2ND 8 BARBELL BENT OVER ROWS 3RD 10 SEC HOLLOW + 10 TUCKS AMRAP X 10 MINS 15/12 CALS ALT 8...

Strength : 10 sets x 90 Sec 1 Power Clean + 2 Front squat + 1 Split Jerk Conditioning : 12 min AMRAP Run 200m ( If raining sub with Bike...

Team of 3 - 1000/900 cals - 60 min time-cap - Assault Runner - Row - Ski - Bike Erg 250 / 225 cals per machine Each individual athlete...

Strength: Every 2 ½ mins  5 Sets of  6 Strict Press  6 Strict Press   Workout: 16 MIN EMOM 1st min: 12/10 Cals EB  2nd min: 5 Clean &...

EVERY 8 MINS FOR 32 (TIME CAP 6) BIKE 1K 10 DOWN UPS 10 GOBLET SQUATS 10 SIT UPS ROW 250M 10 DB SNATCH 10PUSH UPS 10 PULL UPS / RING...

Strength : Back Squat 2 x 8 @ 65%,70% 2 x 6 @ 75%,80% 2 x 4 @ 85%,85-90% Every 3 mins Conditioning : 20 min AMRAP (PARTNER) ROW 24/20...

Strength : Deadlift (Every 2:30) 6,6,4,4,3,3 @50%,60%,70%,75%,80%,85 Strict Press ( Every 2:30) 5,5,4,4,3,3 ( building each set )...

Teens class Strength Back Squat 5x5 10rev lunge after each set Skill Double Unders Wod EMOM 1.Row 10 cals 2.Slam balls x 15 3.Burpee to...

Partner Wod (45 min cap) Round 1  Row 2k  Bike 4k  Ski 2k  Run 600m Together Round 2  Row 1k  Bike 2k  Ski 1k  Run 400m Together

12 MIN AMRAP SKI 10/8 CALS 6 BOX JUMP OVER OR STEP 6 DB SNATCH * ADD 1 REP EACH RD COMPLETE 12 MIN AMRAP BIKE 14/12 CALS 5 BURPEE BROAD...