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...

Strength: 1 Rep Max  Power Clean  Every 2 ½ mins   6@ 60% 5@ 70% 4@ 80% 2@ 85% 1@ 90-95% 1@ 100% Workout: For Time (12 min cap) Run 200m ...

(A) 500M RUN + 4 SLED PULL + PUSH (B) 500M SKI ÷ 40 LUNGES (C) 500M ROW + 20 BURPEE BJUMP (D) 1000M BIKE + 40 WALLBALLS * 12 MIN AMRAPS

Every 11 mins: (A) 1km run + 8 lengths Walking lunges (B) 8 engths Walking lunges + 1km run (C) 1km run + 6 x Sled Pull and Push (D) 6 x...

STRENGTH : PRESS AND PULL 4 RDS ( EVERY 3:00) 5 BENCH PRESS + 8 BARBELL PENDLAY ROWS CONDITIONIG : EMOTM X 20 MINS 1ST : 10/8 CALS...

28 MIN AMRAP ROW 500M 20 PLATE OH LUNGES 10 PLATE PUSH UPS RUN 400M 20 SA DB PUSH PRESS 10 PULL UPS/RING ROWS SKI 400M 20 DB BOX STEP UPS...

Strength: Back Squats  Every 3 mins   3x8  @ 65%, 70%, 75% 2x6  @ 80%, 85% Workout: 18 min AMRAP Run 200m Together  50 Wall Balls  50 DB...