Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 10 Hollow Rock 8 False Grip Ring Row Strength: Push Press 3 x 4-5 @ 85% WOD: Every 4min x 20min 400m Run 10 Push Press (115/75) 5 MURead More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance Strength: Back Squat 6×65, 6×70, 4×80, 4×85% 3 Wise Men Tribute “Jeremy” 4min AMRAP 5 Hang Squat Snatch (Elite 185/125 Rx 135/95 Scaled 95/65) 10 Burpee Over the Bar Rest 2min “Ben” 4min AMRAP 10 Power Clean (Elite 185/125...Read More

Mobility: Lax ball t-spine roll out Skill: Muscle-ups WOD: 2 person team Split reps evenly, but partition in any fashion. Must go in chipper order. One person working at a time. 3000m Row 200 DU 100 Russian Twists w/ med ball (20/14) 50 Partner Ball Toss Sit-upsRead More

Barbell Warm-up Oly: 3-Position Snatch Floor, knee, mid-thigh WOD: 800m Run 12 OHS (135/95) 600m Run 15 Front Squat 400m Run 18 Back SquatRead More

Warm-up: 200m Run then 3rds of: 8 Good Morning 10 Back Rack Lunges 12 Hollow Rock Strength: 1a) Deadlift 8@60, 8@65, 6@70, 4@75-80% 1b) Single Arm DB/KB Row x 8 each AHAP WOD: 60sec Wall-sit Buy-In 50 Russian KBS (Rx 53/35 Rx+ 70/53) 40 Anchored Sit-ups (hold KB w/ feet) 30 Front Rack Forward Lunges...Read More

Warm-up: 200m Run then 3rds of: 10 Plank Shoulder Taps 10 Deadbug 10 Hollow/Arch Swings Strength: Push Press 3 x 6 @ 80% WOD: 3min AMRAP 6 Push Press (115/75) 8 Pull-up Rest 2min 3min AMRAP 6 Hang Power Clean (115/75) 8 Ball Slam (25/15) Rest 2min 3min AMRAP 6 Hang Squat Clean (115/75) 18...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Single Arm OH Walking Lunge Strength: Back Squat 8 x 65/70/75% WOD: 400m Row then 4rds of: 10 Thruster (95/65) 10 T2B Finish: 3 sets Bottoms Up KB Carry x down and back gym length each armRead More

Mobility: Ankles Skill: Choice of Rope Climbs or HS Walks WOD: 4rds 300m Row 300m Run 3 Rope Climb 3 Wall Walk 30sec Side Plank R 30sec Side Plank L 30sec Elbow Plank Midline/Stability: 3 sets Single Arm OH KB Walk x 30sec each 10 Single Leg RDL eachRead More

Warm-up: 200m Run then 2rds of: 10 Horizontal Ring Row 2 Push-up to Inchworm 4 Push-up to Spiderman 10 Disclocates Skill: Muscle-up practice (Ring or Bar) EMOM x 21 1) 6 Strict Chin-up (Rx+ 3 Ring or Bar MU) 2) 12 Front Rack Reverse Lunges (135/95) 3) 8 Lateral Burpee Over the Bar + 18...Read More

Barbell Warm-up Every 90sec for 4 sets High Hang Clean + Clean @70-80% Every 90sec for 3 sets Hang Clean + Clean @80-85% Every 2min for 3 sets Clean x 1.1 @ 85+% (rest 10 seconds between singles) Every 2min for 3 sets Clean x 1 @90+% Clean Pulls 3×3 @100% Finish: 4 sets 250m...Read More