Parter up. Partner A does 8 medicine ball cleans while Partner B does burpees. Then partners switch roles for 5 minutes. The team should keep a running count of how many burpees were performed [...]
Skill/Strength: Cleans 5×5 or Clean progression Then, as many rounds as possible in 15 minutes of: 5 Hang power clean (135/95lb) 10 Box jumps onto 24″ box Row 250m If you need to wait [...]
“Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer swings 400m Run with [...]
Skill Practice: Rope climbs or rope climb progression Then, AMRAP for 20 minutes: 10/10 Kettlebell cleans (24k/16k) 10/10/10 Tsumani ropes 2 Rope ascents If you need to wait for a rope, yell [...]
“Murph” For time: Run one mile 100 pull-ups 200 push-ups 300 squats Run one mile You may break up the pull-ups, push-ups, and squats as needed. Start and finish with the mile run. In [...]
“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the [...]
Benchmark WOD – We repeat this one every six weeks to measure progress. It hasn’t been six weeks since our last time we did this, but since we have so many newbies, we felt it was due. [...]
“Tabata This” Perform tabata intervals of the following: Row Squat Pull-up Push-up Sit-up The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for eight [...]
