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Strength: Deficit Deadlifts – warm up then perform your first set of 3 Deficit Deadlifts at 65% (calculate from your 3 rep max), add 10% for your second set of 3, add another 10% for your [...]

Strength: 15 minutes to work to a 1 rep max clean Then, perform the following movements as for as many rounds and reps as possible in 2 minutes – rest one minute – 4 minutes – [...]

Strength: Squat ladder – calculate from your last 3 rep max (if you don’t have one, establish one). 8 reps @ 75% 5 reps @ 80% 5 reps @ 85% 3 reps @ 90% 3 reps @ 95% Then, 3 rounds for [...]

Strength: Strict Press – work to a max set of 3 Then, 2 minutes of double-unders for max reps Then, AMRAP 10 minutes of: 14 Push-ups 7 Over-the-box jumps (24/20″) 200m Run EPIC 2 [...]

“Elizabeth” For time, 21-15-9 of: Cleans (135/95lb) Ring dips I swear we had this slated before they did it during the games Sunday! Lol

Strength 10 minutes to establish a 1rmax Thruster Partner Up! 3min couplet with 1min rest between rounds 10 Wall Balls (20/14#) – Burpees 10 Push-Ups – Box Jumps (24/20″) 10 KB [...]

Strength: Deadlift Friday – Sumo deadlifts – work up to a heavy set of 5 Then, for time: 21 Deadlifts at body weight 21 Burpees 25 Double-unders 15 Deadlifts 15 Burpees 50 [...]

“Grace” 30 Clean & Jerk for time (135/95lb) We have an alternate WOD for those with shoulder injuries, or, for those whose lack of technique with the C&J forces them to move a [...]

Strength: Bench press – 3×3 drop sets Warm up and bump with low reps to get to a heavy set of 3 Then drop, 10% and do another set of 3 Again, drop 10% and do your last set of 3 [...]

Skill: Snatch-press/Drop Then, Tabata time. Perform Tabata intervals of: Burpee Squat Pull-up KB Swing (24/16k) Do not skip any intervals – count all reps. Chattahoochee Boy’s [...]