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Strength: Power clean – start with an unloaded bar. Every minute on the minute for 10 minutes perform 2 reps, adding weight each time to work to a maximal weight. Then, 12 minute AMRAP of: [...]

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, AMRAP for 3 minutes of: [...]

Strength: Pause bench with commands. 5 reps with empty bar, then reps bumping the weight: 2-2-2-1. Make sure you follow the commands on your last rep – start, pause, rack – or you [...]

“Fight Gone Bad” Count all reps. Perform 1 minute of each exercise – complete three rounds with one minute of rest between the rounds. Wall Balls (20/14lb) SDHP (75/55lb) Box [...]

Strength: Deadlift Friday!! – work to a maximal set of 3 Then, 12 AMRAP of: 3 Wall walks 10 Ring dips 10 Power cleans (135/85lb)

Strength: Squat – Calculate from your last maximal set of 3. 8 reps@75% 5 reps@85% 1 rep@90% 1 rep@95% Rest at least 2 minutes between sets. Then, 4 rounds for time of: Run 200m 20 Pull-ups [...]

For time: Run 1600m 150 Double-unders 50 Burpees 15 KB swings (30/20k) Run 800m 100 Double-unders 35 Burpees 15 KB swings Run 400m 50 Double-unders 20 Burpees 15 KB swings

Today’s WOD is an untimed barbell complex. Perform 7 rounds of this complex, increasing in weight each time and resting as much as you want between rounds. Once you pick up the barbell you [...]

Strength: 20 minutes to establish a 1-rep max Snatch Then, 12 minute AMRAP of: 3 Snatch (at 80% of your max) 6 Push-ups 9 Squats 2nd WOD out of her Elements class and she snatched 90#/40K, way to [...]

As a team at the same time, perform each AMRAP with a 1-minute break between each. Rounds are added up in the end as a team for a total score. 8 min AMRAP of: “Cindy” 5 Pull-ups 10 [...]