STRENGTH 1 - Bench Press Drop Set 4x 5 + ME* A2 - DB Curl 4x10 (2x30/2x20) *5 reps - rest - Max Effort WOD [...]

STRENGTH Core Strength EMOM 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD [...]

Strength A1 Barbell Sumo RDL 4x8 A2 KB Pullover 4x10 B1 E2MOM x 9 (18 Minutes) 1,2,3 - 1x5 Strict Press 4,5,6 - 1x3 Push [...]

WOD AMRAP 24 3 Rounds of Cindy Row 500/400m Cindy = 5 Pull-Up* 10 Push-Up 15 Air Squat *option for 2 Bar Muscle Up [...]

Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/arm Partner WOD You Go I Go 16 Rounds (8 Each) 5 Deadlift (225/155) 20 Bodyweight Reverse [...]

STRENGTH A1 - Weighted Chin-Up 5-5-3-3 or 4x5 @ Strict 4x5 @ 5s Negative A2 - Box Handstand Leg Lift 4x30-45s (4 total sets, 2 [...]

STRENGTH Core EMOM 9 1 - 1x12 KB Pullover Leg Raise (35/26) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD [...]

STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead [...]

WOD 5 Rounds for Time Run 400m 5 Handstand Push-Up 7 Burpees 9 Pull-Ups 30 Minute Cap MOBILITY A1 - Overhead Banded Lat Stretch 1x60s/Side [...]

STRENGTH A1 - Barbell Sumo RDL 4x8 A2 - Weighted Matador Dip 5-5-3-3 or 4x5 @ strict BW 4x5 @ negatives 4x8+ @ band B1 [...]