POWER BARBELL A. Jerk Dip Drives - 3x10 B. Power Jerk + Split Jerk - 10x(2+2) C. Box Jumps - 3x10 D. Pushups - 5x15 -

ENDURANCE Run WOD "Gassers" 0-10,0-20,0-30,0-40,0-50yds *start on goal line, run to 10 yard line and back, then 20 yard line and back, 30...

POWER - - BARBELL CLUB - A. Clean High Pull - 3x10 B. Power Clean + Split Jerk - 10x(2+1) C. 1 1/4 Front Squat - 4x8 D. Reverse Lunges -...

BARBELL CLUB A. Push Press - 4x10 B. Power Jerk - 2x10 (Quarter Squat) C. Power Jerk - 2x10 (Parallel Squat) D. Power Jerk - 2x10 (Full...

Endurance Run WOD A. For time: Run 2,000m - B. For time: Run 400m Rest 2 min. X 5 sets - Row WOD A. For time: Row 2,000m - B. Every 90s x...

STRUCTURE "Roxanne" by The Police Butterfly Situps - Strength: 20-18-16-14-12-10-8-6-4-2 Bottom Half Pushups 5 Jump Squats between sets -...

POWER A1.DB/KB Hang Clean 4x10 per arm A2.Birddog 4x20 - B1.Glute Bridge Floor Press 4x8 per arm B2.DB Snatch 4x6 per arm - C.Close Grip...

ENDURANCE Run WOD A. For time: Run 1000m Rest 3 min. X 4 sets - B. EMOM x 8 min: Run 50m AFAP - AB WOD A. For max cals. 60s Fast 60s Easy...

POWER - A1.Front Rack Squat 4x5 per arm A2.American Swings 4x10 B1.DB/KB Half Kneeling Press 4x8 per arm B2.DB/KB Row 4x8 per arm C....

BARBELL CLUB A. Clean High Pull - 3x10 B. 3-level Clean - 10sets (quarter squat, parallel, full) C. Clean Start Position Hold - 5x30sec...