Strength Power snatch Every 2.5 min, do 3 reps Complete a total of 6 rounds. *Add weight after rounds 2 and 4. Workout 10 min AMRAP 8 Burpee to plate (45/35) 10 Plate ground to [...]

Workout In 7 minutes, do 10 Toes to bar 30 Air squats 60 Double unders 400m run Rest the time remaining in the 7 min. **Each new round starts with a different movement and is [...]

Strength Front squats 5 x 3 *every 2.5 min Workout 3 rounds, not for time 12/9 cal bike 8 Dball ground to shoulder/total *Rest at least 2 min between rounds.

Strength Push/Pull/Core 40/20 x 4 1 - Alt DB floor press 2 - 2-DB high pull 3 - Banded Pallof hold Workout Partner WOD 6 RFT 250m row Double KB rack hold (53/35) *P1 rows [...]

Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Compare 7/21/21 Follow this link to compare to previous dates. Post 'Diane' WOD EMOM x12 1 - Banded overhead tricep extensions 2 - [...]

Strength Bench press Build to a heavy 3 reps in 15 minutes. Workout 1-2-3-4-5-6-7-8-9-10 Hang power clean (115/75) 4 Box jumps (30/24) Complete as 1 Hang power clean, 4 box jumps; 2 hang power cleans, [...]