Strength Every 3 minutes for 7 sets, complete: Snatch – 3 reps @ 70% – 2 reps @ 75% – 2 reps @ 80% –

Strength Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

Strength Every 2 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 2 reps @ 70% Sets 5-7 Clean Grip Deadlift on 2″

Strength Every 3 minutes for 4 sets, complete: 3 Snatch Push Press + 1 Overhead Squat @ 70% Conditioning Every 4 minutes for 5 rounds,

Strength Every 3 minutes for 7 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 3 reps @ 65% Sets 4-7 Power Clean +

Conditioning 30-20-10 for time of: Calorie RowWall Ball Shots (20/14 to 10’/9′)Toes to Bar *100 Double Unders after each round ……….   BURN 4 rounds,

Strength Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Snatch (mid-thigh) x 2 reps @ 70% Sets 5-7 Snatch Grip Deadlift on 2″

Strength Every 3 minutes for 7 sets, complete: Sets 1-4 Behind the Neck Jerk (3 sec hold in split) x 2 reps @ 70% Sets

Strength Every 3 minutes for 3 sets, complete: Back Squat x 6 reps @ 70% Conditioning 10-9-8-7-6-5-4-3-2-1 for time of (12 min cap): DB Thrusters

Strength Rope Climb Drills Conditioning 10 rounds for time of (12 min cap): Run 50m 1 Legless Rope Climb Finisher 3 sets of: 10 Weighted

Strength Every 4 minutes for 4 sets, complete: Front Squat – 5 reps @ 73% – 4 reps @ 78% – 3 reps @ 83%

Strength Every 4 minutes for 6 sets, complete:Clean & Jerk– 3 reps @ 70%– 2 reps @ 75%– 2 reps @ 80%– 1 rep @

Strength Every 4 minutes for 6 sets, complete:Snatch– 3 reps @ 70%– 2 reps @ 75%– 2 reps @ 80%– 1 rep @ 85%– 1

WOD “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

SWOD Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 3 reps @ 70%, 75%, 80%, 3RM Sets 5-7 Clean Grip

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s

SWOD Every 3 minutes for 4 sets, complete: 5 Snatch Push Press + 2 Overhead Squat @ 70%, 75%, 80%, RM WOD Complete as many

SWOD Every 3 minutes for 7 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 70% Sets 4-7 Power Clean +

SWOD Every 3 minutes for 15 minutes (5 sets), complete: 5 Strict Pull Ups 5 Strict Handstand Push Ups 30 sec Hollow Hold WOD 4

SWOD Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Snatch (above knee) x 3 reps @ 70%, 75%, 80%, 3RM Sets 5-7 Snatch

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-4 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 70%, 75%,

SWOD Every 4 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 70% – Set 2 – 8 reps @

WOD 2 rounds for time of: 26 Hand-release Push Ups 40/32 Calorie Row 26 KB Swings (55/35) 40/32 Calorie Row 26 Abmat Sit Ups 40/32

SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%

SWOD Every 4 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 65% – 2 reps @ 70% – 2 reps @

SWOD Every 4 minutes for 6 sets, complete: Snatch – 3 reps @ 65% – 2 reps @ 70% – 2 reps @ 75% –

SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

On April 28th, 2022, 34-year-old Anthony Baca, an eight-year coach at Blade Method Fitness in Phoenix, AZ lost his battle with mantle cell lymphoma, a

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% x 1 set, 70% x

WOD For time: Run 800m then, 10 rounds of… 10 Push Ups 10 Alternating Pistols then, Run 800m ………. BURN Complete as many reps as

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 65% x

SWOD Every 3 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 65% – Set 2 – 8 reps @

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%