Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 1-2 @ 90% WOD: 9:00 AMRAP 3 Power Cleans 3 Pull-ups 6 Power Cleans 6 Pull-ups 9 Power Cleans 9 Pull-ups 12 Power Cleans 12 Pull-ups …keep adding 3 reps until time is up! Cooldown: Stretch

Warmup: ROM, dynamic stretches, 5 burpees, 10 Power Cleans with bar, 15 push ups Strength: Bench Press 10 x 3 @ 85% WOD: EMOM for 6 minutes: 2 Power Cleans @75% 1:00 rest EMOM for 6 minutes: 2 Power Cleans @85% Then 15:00 AMRAP of: 15 Burpees 60 Double Unders 15 Calorie Row Cooldown: Roll more »

Warmup: ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 15 med ball cleans WOD: EMOM for 10 minutes: Odd: 14 Knees to Elbow Even: 24 Back Extensions Then: 21-15-9 Power cleans (105-135/65-95) Burpees Cooldown: weighted plank holds, max effort. roll out and stretch

Warmup: ROM, dynamic stretches, 200m run, 5 power cleans with bar, 5 wall balls, WOD: 2 rounds: 200m Run 10 Wall Balls (20/14#) 5 Power Clean (95/65#) 10 Wall Balls 200m Run 10 Box Jumps (24/20#) 5 Power Cleans 10 Box Jumps 200m Run 10 TTB 5 Power Cleans 10 TTB Cooldown: roll out and more »

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 5/3/1+ @ 75/85/95% 1 RM EMOM for 10 Min: 2 Power Cleans Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) more »

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup for 5 minutes, then Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Power Cleans (95-135#/65-95#) 12 more »

Warmup:  ROM drills, max strict pullups or 15 modified pull-ups on the racked bar, 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet Squats (53/35#) more »

Warmup: ROM, dynamic stretches, 400m run, 5 pull-ups, 5 minutes of warming up Power cleans WOD: 10, 9, 8, 7…3, 2, 1 Power cleans (95-135/65-95#) Pull Ups Cooldown: 25 GHD back extensions, 25 block passes Roll out and stretch