A1: 5 sets of 3 Broad Jumps (always have a small rest between each jump) A2: 5-5-5-5-5 (weighted) Chin-ups @1015 (hold top position for 5 seconds) Start every 1:30min one of the exercises (alternating) B: 4 rounds of: 30m Farmer Carry @heavy 15sec. Bike/AB or Row Sprint (make sure to hit the bike 2x) 10 [...]

A1: 6-5-4-3 Tall Snatches A2: 4 sets of 6 Pistols (each side) or Pistol Progressions Start every 1:30min one of the exercises (alternating) B: AMRAP in 20min of: 10 Hang Power Snatches 10 Wallballs 10 Barbell Roll-outs 10 Wallballs BOOTCAMP (HIIT) WOD 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: [...]

A: Every 90sec for 12min do: 3 Power Cleans (no TnG!) B: AMRAP in 7min of: 7 Squat Cleans @light - medium load 7 (strict) Handstand Push-ups Rest 3min AMRAP in 7min of: 7 Power Cleans @light - medium load 7 Pull-ups OLYMPIC WEIGHTLIFTING WOD A: Power clean + hang Power clean + 2x jerk [...]

EMOM for 36min @ STEADY PACE ("walk through") of: 1) 15/12 cals Bike 2) 10 KB Goblet Cleans @ medium-heavy 3) 45sec. Shuttle Runs (10m always touching ground with one hand) 4) 8-10 T-Bar Rows 5) 15/12 cals Ski 6) 4 Complex of a Single Arm KB Swings + Single Arm KB Clean + Jerks [...]

EMOM for 36min @ STEADY PACE ("walk through") of: 1) 15/12 cals Bike 2) 10 KB Goblet Cleans @ medium-heavy 3) 50sec. Shuttle Runs (10m always touching ground with one hand) 4) 12-15 Hip Extensions 5) 15/12 cals Ski 6) 4 Single Arm KB Swings + 4 Single Arm KB Clean + Jerks (per side) [...]

A1: 5-5-5-5-5 (Band resisted) Strict Pull-ups A2: 5 sets of 5 Kneeling Jump to Box Jump (challenge with height) Start every 1:30min one of the exercises (alternating) B: 10 minute AMRAP: 1-3-5...2-6-10...3-9-15...4-12-20...etc. Wall Walks Burpees Air Squats C: One time: Max effort (time) plank hold

In teams of 2, 4 Rounds for time of: 8 Strong Makers @ heavy / Plank Hold 20 Deadlifts @ moderate-heavy / Wall Sit 24 One-Arm Dumbbell Thrusters @heavy / Scissor Kicks Buy out: 500 Double-Unders / Row STRENGTH WOD A1: Deadlift 5x5 at 80-85% A2: Bench Press 5x5 at 80% B: 3 Rounds of: [...]

A1: 5-5-5-5-5 Filly Press @30X1 (per side) A2: 6-6-6-6-6 DB Prone Rows @31X2 Start every 1:30min one of the exercises (alternating) B: AMRAP in 13min of: 10 (alt.) DB Snatches @ medium-heavy 30m (heavy) Farmer Carry (DBs, KBs, Farmer Handles, ….) Run 200m BOOTCAMP (HIIT) WOD 7min ON / 2min OFF: 1: Ski, Row, Assault [...]

A: 4 sets of 5 Push-ups @31X1 + 10-15 Medball Partner Drops Start every 2:30min. One partner does Push-ups + Drops and then switch. B: 5 rounds for max reps of: 1 minute of Sumo Deadlift High Pulls 1 minute of Push Presses 1 minute of Rowing for calories Rest 1 minute 1 barbell for [...]

A1: 5-5-5-5-5 Banded Box Squats @31X1 A2: 5-5-5-5-5 Power Clean (start with at least 60% of your 1RM) A3: 5 sets of 30-45sec Bicycle Crunches Start every 1:30min one of the exercises (alternating) B: AMRAP in 6min of: 1 Power Clean 2 Front Rack Lunges 3 Front Squats 1 barbell for all movements @ light-medium [...]