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  • Monday, February 12th
  • 15 Min AMRAP:

    21/18 Cal Row
    15 DB Snatches (alt.)
    9 Burpees

    Finisher: 50 Perfect Push ups for time


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  • Thursday, February 8th
  • 21-15-9
    Assault Bike (cals)
    KB Swings (70/53#)
    V-ups

    Rest 3 min

    21-15-9
    Row (cals)
    KB Swings
    V-ups



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  • Wednesday, February 7th
  • EMOM for 16 Minutes: Odd minutes: 3 Hang Snatches Even Minutes: 30 Double unders

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  • Friday, February 2nd
  • 9x3 Banded Bench Press WOD: 5 Rounds for quality (not for time) 12 DB Push ups 12 DB Bent-over rows Finisher: 50 Floor Tate Presses

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  • Thursday, February 1st
  • EMOM for 30 Minutes: 1 Full (squat) Clean 2 min Rest Then 1 min max rep squat cleans @ 50-60% of load used for EMOM

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  • Wednesday, January 31st
  • 7 Rounds of:
    30 seconds max rep pull ups 30 seconds of rest 30 seconds max rep burpees 30 seconds of rest 30 seconds of max cal Assault bike 30 seconds of rest

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  • Monday, January 29th
  • On a 5 Minute clock, cash in with an 800M/700M Row, then max reps strict press with remaining time (75/55#)


    2 min rest


    On a 5 Minute clock, cash in with an 800M/700M Row, then max reps push press with remaining time (95/65#)



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  • Friday, January 26th
  • 20, 15, 10, 15, 20
    DB Snatch
    K2E
    Box Jumps
    200M Run after every completed round


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