1. Warm Up - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap "Strict Lynne" 5 Rounds: Max Bodyweight Bench Press Max Strict...

Group Warm Up (10 minutes) Teaching (5 minutes) Strategy + WOD (35 minutes) ”John Deere” 3 Rounds For Time: Round One 21-15-9 Row...

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 15 Minutes Build to Heavy: 3 Position Power...

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap "Kelen Helly" 1 Round of Kelly 2 Rounds of Helen 1...

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 "Nose Bleed" 27/21 Calorie Row 21 Deadlifts (135/95)...

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 6 Minutes 3. Strength - 15 Minutes Front Squat: Build to Heavy Set of 3 4. Metcon - 20...

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Schiltz" - 4RFT 400m Run 4 Ring Muscle Ups 40...

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength - 12 Minutes Sumo Deadlift Build to moderate triple 4. Metcon -...

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 18 "Figawi" 200 Meter Run 16/12 Calorie Row 12 Chest to...

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 15 Minute Cap "Chalant" 21 Lateral Barbell Burpees 21 Power...