Strength: CORE- 12 min EMOM: 1- 45 sec FK 2- 30 Hollow Rocks 3- 45 sec SLOW mtn climbers. WOD: 8 min EMOM odd: 12/15 Cal Row even: 17 Med...

Strength: Pull-up complex/plank. 10 min EMOM: odd: strict pull-up+kipping pull-ups+ C2B *** pick your own rep scheme*** even : 50 sec...

Strength: Deadlifts 5-5-5-5-5. WOD: 24 min EMOM BB@85/115 1- 10/12 cal bike 2- 6 HPC + 30 Double unders 3- 6 S2OH + 12 Wall balls 4- Rest.

Strength: Core 12 min EMOM: 1- 50 sec Plate Sit-ups 2- 50 sec Toes 2 Plate 3- 40 Russian Twists 4- 50 sec Plank hands on plate. WOD: 15...

Strength: snatch complex 10 min EMOM: 1 Power Sn + 1 OHS + 1 Sq Sn. WOD: 16 min EMOM 1- 12/15 cal bike 2- 4 Wall walks 3- 60 Double...

The latest SS order has arrived. If you placed an order for a sweatshirt they are ready for pickup. Strength: Dips/St press 10 min EMOM:...

Strength: Back Sq 3-3-3-3-3. ***Increasing weight*** WOD: 6 Rounds 2:30 work/0:30 rest 21 Wall Balls 15 Burpees MAX BJO.

Strength : C&J 10 min EMOM: 2 Sq clean + 1 jerk. WOD: BB@85/115 10-9….2-1. HPC Front Sq ** 40 double unders after each rnd**

Strength: Sumo DL 5-5-5-5-5. WOD: 10-9-8…3-2-1. HPS OHS Bar over Burpees BB@65/95.