Regular: WU: Amrap 6’ 250 m row 11 KBS 7 Plate jumps 2 Wallwalks A: Strict Press & Push Press Work up for today’s max 2 + 3 Finisher: 1 x...

Regular: WU: 3 Rounds 30 SU 20 Dislocates 10 Push Press w. BB 5 Hang Power Snatch w. BB A: Power Snatch Work up to todays 2 RM B: For...

Metcon: WU: 3 Rounds 150 M row 5 Burpees over the rower A: Superset 4 Rounds 5-8 Inverted Rows 5-8 Push Ups 5-8 Pull Ups B: 7' AMRAP 10...

Regular: WU: 400m Run Then 2 Rounds 30 m one arm Farmers carry 15 m Lunges 8 Waiter Squats A: Back Squat 5 x 3 (10 sec pause in bottom)...

TEAM Coach Alines Choice :) METCON WU: 3 Rounds 5 Burpees 10 Box stepups 10 Shoulder Taps 15 cal on any Erg A: EMOM 12’ l.) 30 Jumping...

REGULAR WU: 3 Rounds 40 Jumping Jacks 20 Kipping Swings 10 Lunges 5 OH Squats w. BB A: OH Squats 5x3 B: ‘Hero WOD’ ‘Ship’ 9 Rounds For...

REGULAR WU: 400m Run Then 2 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Squat Snatch A: Snatch Work up to 60% of your 1RM Then:...

REGULAR WU: 3 Rounds 30 SU 20 Dislocates 10 Push Press w. BB A: Push Press Work up to todays 2RM B: EMOM 8’ @70-80% of A 2 Pushpress 2...

METCON WU: 5min AMRAP 20 JJ 10 Dislocates 20 Squats 10 Walking Lunges A: 10' AMRAP 5 American KB Swings (24/16) 5 Goblet Squats 5 KB...

REGULAR WU: 50 Jumping Jacks Then 3 Rounds 15m easy Jog 5 Clean Pull 5 Muscle Clean 5 Power Clean 5 Front Squats A: Power Clean 6x2 @75%...

STRONG Coach Senads Choice :) METCON WU: 5min AMRAP 25 Mountain Climbers 10 Kipping Swings 5 Burpees A: Core Superset 4 Rounds 10 V-Ups...

TEAM Coach Alines Choice :) METCON WU: 3 Rounds 40 SU 15m High Knees 15m Butt Kicks 10 Shoulder Taps A: 4 Rounds Superset 10 Bulgarian...

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...