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Warm-up & Mobility: 15 Minutes Skills: 15 minutes to work on a skill that is your goat – pull-ups, rope climbs, muscle-ups, HSPU, DUs Conditioning: “Got Goats?” AMRAP 20 min [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3reps @75-80% of your 3RM (at the same weight) Conditioning: “AC/DC” 30 seconds of work / 30 rest 5 rounds for max [...]

Warm-up & Mobility: 15 Minutes Strength: Work up to WOD weight Conditioning: “It’s Just Deads” 3 RFT of – 21 Wall Ball (20/14lb) 14 HSPU 7 Deadlifts (315/205lb) [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Snatch – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM Conditioning: “That Snatch Gave Me Burpees” AMRAP [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to hit a heavy (NON MAXIMAL) Squat double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: CFNE Competitor WOD For [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to hit a heavy (NON MAXIMAL) Deadlift double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 min skill work climbing up to WOD weight Conditioning: “Rule #5” 3 Rounds for time of – 12 Burpee Box Jumps [...]

Warm-up & Mobility: 15 Minutes Skill: Double-under progressions Conditioning: “It’s JUST Body Weight” AMRAP 20 min of – 50 Double-unders 12 Handstand Push-ups 12 Toes [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – “Fran”  21 Thrusters (95/65#) 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups Rx is On ***** If you are using a [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90 Conditioning: For time – “Fast and Furious” 200m Run weighted 20 Box jump (24/20″) [...]