REGULAR WU: 6min AMRAP 30 SU 8 Good Mornings 8 Romanian Deadlifts 8 Jumping Squats A: Romanian Deadlift Work up to todays 4RM B: 'Mary'...

REGULAR WU: 100 Jumping Jacks Then 2 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 OH Squat A: Snatch Work up to 65-75% of your...

REGULAR WU: 400m Run Then 2 Rounds 15m Walking Lunges 10 KB Swings 10 Goblet Squats A: Front Squats Work up to todays 2RM B: 17min AMRAP...

REGULAR Coaches Choice STRONG WU: Row 500m Mobility A: Hack Squats 5x5 B: Sumo Deadlift 5x5 C: DB Incline Bench Press Superset Push Ups...

'Coach Alines Choice' REGULAR WU: In Teams of 2 Row 2 k 60 Box jump overs holding on to box A: 50-40-30-20-10 Hang Squat snatches (40/30)...

REGULAR WU: 500m Row Then 2 Rounds 5 Clean Pulls 5 Muscle Cleans 5 Power Clean To Thruster 5 Squat Clean + Jerk A: Hang Clean + Jerk Work...

REGULAR WU: 6min AMRAP 30m Slow Jogg 10 KB Swings 10 KB Push Press Left 10 KB Push Press Right A: Push Press (TnG) Establish todays 4RM...

REGULAR WU: 3 Rounds 40 SU 20 Shoulder Taps 10 Push Press 5 OH Squats A: Snatch Complex Snatch Pulls + Full Snatch Perform 4x 2+1 @75-80%...

REGULAR WU: 400m Run Then 2 Rounds 15m Bear Crawl 15m Lunges 8 Jumping Squats A: Back Squat Work up to todays 4RM (Tempo 33x2) B: For...

REGULAR WU: 3 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Good Mornings w. BB 5 Deadlifts w. BB A: Deadlift Work up to a challenging...

REGULAR Coaches Choice :) STRONG WU: Run 400m 30m Bear Crawl 20 Dislocates 10 Squats 5 Burpees A: Bear Complex A1: BB Work only - Focus...

'Coach Alines Choice' REGULAR 5’ Amrap 10 BB Shoulder Press 10 pogo Jumps 10 BB Lunges 10 Down ups 10 Airsquats Wod: Teams of 2 80 cal...

REGULAR WU: 5min AMRAP 20 SU 5 Inch Worm 20 Russian Twists 5 Burpees A: Landmine Twists Work up to a moderate weight Then perform 6x10 B:...

REGULAR WU: 400m Run Then 2 Rounds 15m Bear Crawl 15m Duck Walk 15m Walking Lunges A: Front Squat Work up to todays 5RM B: 'Karen' For...

REGULAR WU: 3 Rounds 10 Dislocates w. Broomstick 10 BTN Press w. Broomstick 10 OH Squats w. Broomstick Then 2 Rounds 5 Snatch Pull 5...

REGULAR WU: 5min AMRAP 40 SU 15m Bear Crawl 30 Mountain Climbers 15 Shoulder Taps 10 Push Ups A: Bench Press Work up to a moderate -...

REGULAR WU: 500m Row Then 2 Rounds 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats A: Back Squat Work up to todays 3RM B: 2 Rounds...

REGULAR WU: 2 Rounds 50 SU 10 Box stepups 5 FS w. BB 5 sec down 5 sec pause 10 Kang Squats A: Front Squat Work up to challenging 5 reps 3...

REGULAR WU: (15min incl. introduction) 3 Rounds 150m Row 10 Shoulder Dislocates 10 Push Press w. KB (Each Arm) Then 2 Rounds w. BB 5...

REGULAR WU: 20 JJ 16 Squats 12 Dislocates 8 BB Deadlifts 4 Walkouts Then work up for the workout B: 3x12' AMRAP 1) 2 Thrusters w. 80% 10...