5 Rounds of:
10 Deadlifts (185lbs/125lbs)
10 Handstand Push-ups
Right into…

3 Round of:

15 Toes to bar
15 Overhead Squats (95, 65lb)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.
At Home Zoom Option offered at 6:00AM and Noon

Zoom link: https://us02web.zoom.us/j/85843704278

Zoom WOD:

1 minute AMRAP at each station 3 rounds

1 - burpee over an object

2- sit-up to a twist

3 - push ups

4 - odd object hang snatch or swing

5 - Odd object ground to overhead

6 - rest

On the 2:30 x 8
5 Power snatch 155/105
10 C2Bs
20 WBs


Score is cumulative rest

At Home Zoom Option offered at 6:00AM and Noon

Zoom link: https://us02web.zoom.us/j/85843704278

Zoom WOD:

Accumulate a 4 minute plank

Then:

200 lunge steps

100 squats

50 push ups

25 V-ups

Finish with a 4 minute plank!

On the 2 minutes x 10 at increasing loads - 2 full cleans

At Home Zoom Option offered at 6:00AM and Noon

Zoom link: https://us02web.zoom.us/j/85843704278

Zoom WOD:

8 rounds of

8 burpees

8 jumping squats

Rest 2 minutes

8 rounds of

8 Bent over odd object strict press

8 push press with odd object

Rest 2 minutes and repeat!

7 minutes on 2 minutes off, 7 minutes on, 4 mins off, finish with 7 minutes on.

For this WOD you'll have to set the clock to count up from zero and track your work/rest.

The WOD is as follows - AMRAP - 18 Box jump overs 24/20", 14(7 per arm) One arm DB thrusters at 50/35, 10 T2B. Start where you finish on every work interval.

At Home Zoom Option offered at 6:00AM and Noon

Zoom link: https://us02web.zoom.us/j/85843704278

Zoom WOD:

Tabatta - Max reps with 20 sec on / 10 sec off x 8 rounds /movements

Mountain Climbers

Med Ball Twist

Odd Object seated strict Press

Odd object KBS

Rest 3 minutes and repeat

1 min on 30 seconds off X 10 -

Odd - rounds - 5 Bar MU + AMRAP alternating DB Full snatch 50/35.

Even Rounds - 14/12 Cals AMRAP Burpees over the rower

Rest 5 minutes and repeat

At Home Zoom Option offered at 6:00AM and Noon

Zoom link: https://us02web.zoom.us/j/85843704278

Zoom WOD:

10-9-8-7-6-5-3-2-1

of Burpees

Hollow Body Rocks

Rest 3 minutes then

1-2-3-4-5-6-..10

of the same movements

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Part A:
OHS: On the 2 minutes 1x6 at 80%, 2X5 at 85%, 2x5 at 90%, 1x3 at 95%, 2x2 at 100% of 1 RM Snatch

Part B:
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

30 min EMOM

1. 80 DU

2. 20 DB snatch 50/35

3. 20 BJ over 24"/16"

4. 20 Sit-ups

5. AMRAP One arm devil press

6. REST

30 min EMOM
1. 25 WB
2. 5 BM
3. 25 KBS 1.5/1
4. 40 Feet of HW
5. AMRAP 1 Arm Devil Press
6. Rest

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

10 Push press

20 Hollow Body rocks

10 cleans

15 V-Ups

10 deadlifts

10 sit-ups

Rest 2 minutes

x 8

A: On the two minutes for 10 rounds at increasing loads 1 clean and jerk and 2 BJ at 36"/28".

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

7 mins on 2 minutes off x 4

Start each round with a 2 minutes of plank shoulder taps

AMRAP

16 sit up to a twist

12 KBS 1.5/1

8 Bent over rows (95/65)

2 RFT of

40 DU

20 lunges

10 C2Bs

10 per side One Arm DB OHS

Rest 2 minutes and repeat

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

90 seconds on 45 seconds off x 5 rounds

60 DU, 15 thrusters 95/65 or DBs, AMRAP Bar hop Burpees

Rest 5 minutes

Repeat

On the 3 minutes x 10

14/12 Cal Row

7 Burpees over the rower

7 T2Bs

7/per side One arm DB Hang clean and Jerk

50lbs/35lbs

Score is cumulative rest!

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP

5 push ups

10 squats

15 criss cross

For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

1-10

DB front squats Burpees on to a 25lbs plate

Rest 5 minutes then 300 DU for time!

5RFT

10 HSPU

15 T2Bs

20 WB

25 DL at 50/35 1 minute rest after each rounds

Zoom Option at 6:00AM or Noon
Click on the link below to join the class
https://us02web.zoom.us/j/87891291145

8 minutes on 3 minutes off x 3

Start each round with a 100 DU

Remaining Time AMRAP

9 DB burpee deadlifts

12 lunges with DB in a front rack position

21 Sit-up to a twist

B:Bench Press Establish. 5 rep max

Rowing Intervals: 350m at 2km Pace -3 rest 1 minute x 10

Zoom Option at 6:00AM or Noon
Click on the link below to join the class
https://us02web.zoom.us/j/87891291145

Zoom WOD:

10 rounds resting 1 minute after round :

10 push ups

10 Db one arm thrusters

10 deadlifts (135/95 or a set of DBs)

10 DB one press (5 each side)

Front Squats: On the 2 minutes 1x6 at 80%, 1x5 at 85%, 2x5 at 90%, 2x3 at 95% of 1 RM clean and Jerk
For time:

100 squats,

75 push ups

50 Lunges,

25 V-Ups,

15 Burpees.
Clean and jerk at 185/125

Zoom Option at 6:00AM or Noon
Click on the link below to join the class
https://us02web.zoom.us/j/87891291145

Zoom WOD:

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 squats,

42 Lunges,

21 V-Ups,

15 Burpees.

Pick up where you left off.

4 minutes on 2 minutes off, 6 minutes on 2 minutes off, 8 mins on 2 minutes off, finish with 4 minutes on.
For this WOD you'll have to set the clock to count up from zero and track your work/rest.

The WOD is as follows - AMRAP - 5 BM, 10 farmer's carry 50/35lbs box steps overs (24/20) 20 single arm OH DB lunge steps (50/35), and 40 DB snatch.

Start each new work interval where you left off the last one. (Total work time is 22 minutes - total training time is 28 minutes)

Zoom Option at 6:00AM or Noon
Click on the link below to join the class
https://us02web.zoom.us/j/87891291145

Zoom WOD:Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil PRess (50/35)

2 min on 50 sec off x5
AMRAP
7 Clean and jerks at 135/95
7 Burpees Box jump overs 24/20
7 C2Bs

Rest 5 minutes

2 min on 50 sec off x5
AMRAP
14 DL at 135/95
56 DU

Zoom Option at 6:00AM or Noon
Click on the link below to join the class
https://us02web.zoom.us/j/87891291145

Zoom WOD:

• 50 Box Jumps and step down (24/20 in)

• 50 Jumping Jacks

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 laying bicycles

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Thrustrers

• 50 Burpees

• 50 Double-Unders