REGULAR WU: 6min AMRAP 30 Mountain Climbers 15m Bear Crawl 10 Good Mornings w. BB 5 Deadlifts w. BB A: Straight Leg Deadlift 5x5...

REGULAR WU: 2 Rounds 500m Row 5 Clean Pull 5 Muscle Clean 5 Power Clean + Push Press 5 Squat Clean + Jerk A: Clean & Jerk Work to todays...

REGULAR WU: 5min AMRAP 30 Mountain Climbers 20 Walking Lunges 10 Air Squats Then general FS prep A: Front Squat Work up to todays 5RM B:...

REGULAR WU: 400m Run 40 Jumping Jacks Then 2 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Full Snatch A: Snatch Grip Deadlift +...

REGULAR WU: 3 Rounds 25 DU / 50 SU 12 KB Swings 10 Shoulder Press Left w. KB 10 Shoulder Press Right w. KB A: Shoulder Press Find today’s...

STRONG Coach Senads Choice :) METCON WU: 5min AMRAP 50 SU 25 Mountain Climbers 10 Kipping Swings 5 Burpees A: Superset Work up to a...

TEAM Coach Alines Choice :) METCON WU: Row 500 m slow pace Rest Row 500 m moderate pace Rest Row 500 m fast pace A: 5 x Amrap 3‘ 10...

REGULAR WU: 3 Rounds 40 Jumping Jacks 30 Mountain Climbers 15m Lunges 5 Goblet Squats A: Split Squat w. BB Work up to a challenging...

REGULAR WU: 2 Rounds 400m Run 10 Good Mornings w. KB 10 Sumo DL High Pull 10 Single Leg DL w. KB A: Deficit Deadlift (On Plates) Work up...

REGULAR WU: 3 Rounds 30 Mountain Climbers 15m Bear Crawl 5 Jumping Squats Then Prep for WOD A: 35 Rds for Time 2 Pistol Squat 4 Squat...

REGULAR WU: 3 Rounds 30 DU / 60 SU 10 KB Swings 8 Goblet Squats 6 Lunges A: Front Squat Work up to a moderate weight an perform 5x3 (3sec...

REGULAR WU: 400m Run Then 2 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Full Snatch A: Snatch 3 RM B: 12min AMRAP 3, 6, 9, 12,...

HARDCORE Coach Senads Choice :) METCON WU: Row 500m then 2 Rounds 15m Bear Crawl 15 Dislocates 15 Squats Work up to WOD Weights (try to...

TEAM Coach Alines Choice :) METCON WU: 3 Rounds 10 cal Row 5 Walkouts to pushups 10 Lunges A: Emom 15 l. 15 DB/ KB Deadlifts ll. 15 DB/...

REGULAR WU: 3 Rounds 15m Jog 15 High Knees 15 Butt Kicks 15 Dislocates Followed by 2 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch...

REGULAR WU: 5min AMRAP 30 SU 20 Mountain Climbers 10 Lunges 5 Air Squats A: Back Squat Work up to a moderate - heavy weight Then perform...

REGULAR WU: 400m Run Then 3 Rounds 10 Dislocates 10 KB Swings 10 KB Push Press 10 Jumping Squats A: BTN Push Jerk (Snatch Grip) + OH...

REGULAR WU: 5min AMRAP 40 Jumping Jacks 30m Jog 10 KB Thrusters 5 Jumping Squats Then Clean and Jerk Prep A: Clean (touch and go) 5 – 4 –...

REGULAR WU: 3 Rounds 30m Jog 30 Mountain Climbers 15 Lunges 5 Jumping Squats A: Front Squats Work up to 75% of your 1RM Then perform 5x3...

Hardcore Coach Senads Choice! :) METCON WU: 5min AMRAP 250m Row 10 Shoulder Taps 8 Jumping Squats 6 Burpees A: 10' EMOM 1) 20 Squats 2)...