Monday’s WOD: Skill: Power Cleans WOD:Every minute on the minute for 12 minutes do 3 Power Cleans at 85% 1RM. Rest 1 Minute Then:Max L-Sit hold on rings. E-WOD:Run:6x400m Run. Rest 90 seconds in between. 6x200m Run.…

      Sunday’s WOD:(No Coach) Skill:Weighted Sit Ups WOD:9 Min AMRAP5 DB/KB Sit Ups 35/20#25 KB Swings 55/35#2 Stone To Shoulder 175/145# E-WOD:Run:6x600m Run. Rest 2 Mins in between. Bike:6x1200m Ride. Rest 2 Mins in between. Swim:6x200m Swim. Rest…

Saturday’s WOD: Strength: OHS-5-5-3-3-3-1-1-1 WOD: 4 Rounds For Time: 25 KB Swings 55/35# 25 Pull Ups 25 Box Jumps 24/18 400m Run E-WOD: Rest Day

      Friday’s WOD: Skill: Handstand Push Ups WOD:Hero WOD: “Holleyman” 30 Rounds For Time:5 Wallball 20/14#3 HSPU1 Power Clean 225/155# E-WOD:Run:10x50m Sprint. Rest :30 seconds in between. Bike:10x400m Ride. Rest :30 seconds in between. Swim:10x25m Swim. Rest :30…

      Thursday’s WOD: Strength:Floor Press10×2 @ 70%Body Weight WOD:14 Min AMRAP50m Broad Jump With Plate 45/25#5 Plate Burpees 45/25#50m OH-Walking Lunge Steps 45/25#10 KB Sumo Deadlift High Pulls 55/35# *There will be an alternate WOD that will keep…

      Wednesday’s WOD: Skill:Barbell Farmer Carry WOD:2 Rounds For Time:25 Snatch Grip Deadlifts 135/95#20 KB Swings 55/35#10 Front Squats 135/95#5 Muscle Ups30 Double Unders E-WOD:Rest Day      

      Tuesday’s WOD:  Strength:Back Squat5-5-5-5-5 (80-85%1RM)Add weight progressively.  WOD:7 Min AMRAP10 Alternating Pistols 8 Chest Slap Push Ups 5 L-Pull Ups E-WOD:Run: 10x200m Run. Rest 1 Minute in between sets.  Bike:10×2 Mile Ride. Rest 1 Minute in between sets. Swim:10…

      Monday’s WOD: Skill:KB, DB, BB, Thrusters WOD:For Time:30 Goblet Squats 55/35#200m Run 15 KB Right Arm Push Press 55/35#400m Run 15 KB Left Arm Push Press 55/35#200m Run 30 Goblet Squats 55/35# E-WOD:Run:For max distance, run 10 minutes, :30 Second…

Sunday’s WOD: Skill: Standing Broad Jump WOD: 3 Rounds For Time 30 Plate Ground To OH 45/25# 200m Run 15 Ring Dips E-WOD: Run: 5k For Time Bike: 10k For Time Swim: 1600m For Time

Saturday’s WOD: Strength: Strict Press 5-5-3-3-1-1-1 WOD: 4 Rounds For Time: 7 Thrusters 135/95# 15 Burpees 20 KB Swings 55/35$ E-WOD: Rest Day *Remember starting tomorrow we have back to back Saturday workouts at 930 and 1030am. Also, tomorrow we…