Workout 1: 9 minute ladder2-4-6-8-10… DB SnatchJumping JacksSingle Arm Lunge (Front Rack or Overhead)Workout 2: 8′ Alternating Tabata (8 sets each movement)DB Thrusters (Switch Arms each round)Single Arm DB High Pull (Switch Arms each round)Cash Out: 2 Rounds30 Band Pull Aparts30 Banded Good MorningsRead More

Strength: Deadlift 20 Mins to complete…. 5-5-3-3-1-1-1 Building to a heavy single for the day *Increase weight each set… NOT TNG* Conditioning: Pick 1 or Rotate back and forth Every 3:00 x 4 rounds Row 500/400m or Bike x 25/20 cals *Does not need to be max effort work.. just looking for a little breathing...Read More

WOD 1: 18 min. Total 8 min. EMOM (all movements done on the min.): 7 Jump Squats 6 Dips (Using box) 5 Box Jumps/Step Ups 2 minutes rest 8 min. EMOM (all movements done on the min.): 7 Hollow Rocks 6 Bicycles 5 Sit Ups WOD 2: ACCUMULATE 2:00 of Hollow Hold Every time you...Read More