Strength A1 - 1s Pause Floor Press 3x10 A2 - DB Bent Over Row 3x10/Arm WOD AMRAP 13 50 Double Unders 30 Air Squats 20 [...]

STRENGTH A1 Box Handstand Push-Up 4x5 A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD EMOM 4 [...]

STRENGTH Core Strength EMOM 9 1 - 1x15 Side Plank Rotation 2 - 1x15 Side Plank Rotation 3 - 1x45s Med Ball Deadbug WOD 7 [...]

Skill/Strength A1 Box Handstand Push-Up 4x5 -If easy, go to higher box, tighten your pike, and slow tempo. -Scale to Down Dog HSPU, Banded Down [...]

STRENGTH Deadlift 10-8-5-5 WOD RFT 4 Rounds Row 250m 10 DB Burpee DL (2x50/2x35) Rest 90s

Strength Every 2 Minutes for 7 Rounds: 3 Power Snatch Rest Remainder of 2 Minutes WOD 1-2-3-4-5-6-7-8-9 Front Squat (135/95) Lateral Burpee Over Bar *14 [...]

September Beach Strength EMOM 9 1 - 1x10 Back to Wall DB Hammer Curl 2 - 1x10 DB Skull Crusher 3 - 1x10 Band Face [...]

Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall [...]

Strength A1 - Weighted Dip 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 - DB Incline Seal Row [...]

Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as [...]