WOD 1: A) Against 4 Min60 Alt B/W Lunges35 Heels to HeavenTime Remains: Sandbag Over the ShoulderRest 2 MinB) Against 4 Min30 Alternating Single DB Lunge50 Heels to HeavenTime Remains: Sandbag Over the ShoulderRest 2C) Against 4 Min Repeat A60 Alt B/W Lunges35 Heels to HeavenTime Remains: Sandbag Over the ShoulderWOD 2: 5 min. AMRAP:20 Bicycles (10/10)15...Read More

Heavy Squat Prep! Couch: 1:00 each Pigeon: 1:00 each 3 Rounds Row/Bike x 90 secs 7 Box Step Ups/Leg :30 Plank Hold :30 Wall Sit -Into- 2 Rounds: 10 Tempo Goblet Squats (33X1) 10 Alt. Cobra Rotations 10 Alt. Cossack Lunges Strength: 1RM Backsquat 20 Minutes to Establish a 1RM Backsquat!Read More

WOD 1: (Individual) EMOM 3 Rounds 1) Rings–Knees To 90/Elbow/Toes to Ring as athletes are able 2) Hands Free Get Up 3) Bike 4) Rest WOD 2: Individual 8 min Cap 50 Jumping Jack 20 Single KB DL 20 P-Lette Hop 20 Rus. KB Swing 20 Toe 2 KB 20 Rus KB Swing 20 P-lette...Read More