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Warm up: Tabata atomic sit-up 8 min amrap swing, clean, press ladder w/ 180 jump 2,4,6,8,… 10 min amrap Buy In: 50 BFSU 10 OH (R) lunges 10 One Arm Russian Swings (R) 20 Jumprope 10 OH (L) Lunges 10 Read more…

Warm up: 50 Jump rope runners Seated twist lower back Forward fold hamstring Hip Opener 3x Buy in: 500 m row 7 Power Snatch 105/75 11 Back Squats 7 Rounds Cash Out: 400 m run

Warm up: 5 KB Russian swings 5 KB Goblet Squats 10 KB Plank taps 4 Groiners for stretch Repeat 3 x 21-15-9 SDHP BFSU with weight 21-15-9 KB Swings Weighted V-Ups 21-15-9 Goblet squats Wall balls

Warm up:      :20/:10 x 6 rounds Inchworms/forearm plank                          :45/:15 (2 rounds)  Russian KB Swing (53/35) Squat Cleans Push Press (R) Push Press (L) Burpee sprawl             Rest                 2 min jump rope                 :45/:15 (2 rounds)              Zottman Read more…

6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (40/20 kg) 9 Toes-to-Bars This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate Read more…

Warm up Tabata: Alternating Russian swings Clean & Press from floor Upper body :30/:10 x 2 One arm alternating KB pushups :10 toe taps KB one arm row (R) :10 toe taps KB one arm row (L) :10 toe taps Read more…

21-15-9 Cal row/Wall balls Rest 2 mins 21-15-9 Hang snatch (95/65)/Box jumps Rest 2 mins 21-15-9 Front Squat/ Pull-ups 135/95

Tabata KB Swings Jump Rope Tabata Back squat (45/30) SDHP Circuit :30/:05 x 3 DB Hammer Curls Devils Press OHTE Lunge steps Circuit :30/:10 x 3 Front squat Bicep Curl Strict press Hang snatch After party: 530 m Run

Warm up: 10 Good mornings (empty bar or kettle bell) 10 Windmill stretches 10 Hollow rocks Quad stretch (standing ankle grab) Seated twist for lower back Hip opener stretch For Time: Cash in: 50 Kettlebell swings (53/35) 1 mile run Read more…

Warm up:  10 Iron Cross Seated lower back twist 5 Russian swings 3x :20/:10           Dumbbells           Bicep curl to arnold press KB Swing Bent Over Rev Fly KB Swing Standing Chest Fly KB Swing Triceps Kick Backs KB Swing             1:00 Read more…