Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 OH Plate Step-ups 10 Hollow Rock Strength: Push Press 3×85, 2×90, 1×95% WOD: 3rds 400m Run 30 Russian KBS (53/35) 20 Push-up 10 Box Jump (30/24) Finish: 3 sets Single Leg RDL x 8 each Deadbug x 20Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 OHS w/ pvc 8 Glute Bridge Strength: Back Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Tabata Strict Pull-up DU Sit-up Ball Slam (25/15)Read More

Warm-up: 200m Run then 3rds of: 5 RDL 5 Muscle Clean 5 Front Squat 5 BTN Press Strength: Front Squat 5×60/65/70/75% Oly: 15min to build to a heavy Clean & Jerk For time: 6 Clean & Jerk @ 80% 8 Clean & Jerk @ 75% 10 Clean & Jerk @ 70% 12 Clean & Jerk...Read More

Mobility: Banded Shoulder Distractions Skill: Rope Climb WOD: 5rds 300m Row 25 Russian Twists (25/15) 2 Rope Climb Midline/Stability: 3 sets 10 Single Leg RDL 12 Plank Punches or 30sec Plank Hold 30sec L-sitRead More

Barbell Warm-up 15-20min to build to a heavy Snatch “Nancy” 5rds 400m Run 15 OHS (95/65)Read More

Warm-up: 200m Run then 3rds of: 10 Scap Push-up @2112 10 Bird Dog Strength: Push Press 3×85%, 2×90%,1×90% WOD: 300m Row then, 3rds 15 Burpee Box Jump (24/20) 10 Deadlift (185/135) 5 Wall WalkRead More

Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row @2111 10 Narrow Grip BB OH Walking Lunge Strength: Back Squat 5×60/65/70/75% WOD: EMOM x 16 1) 3-5 Muscle-up 2) 15/12 Cal Row 3) 5 T2B + 4 C2B + 3 Pull-up 4) 10 KB/DB Box Step-upRead More

Warm-up: 200m Run, then 3rds of: 10 Glute Bridge 10 Hollow Rock 8 Ring Push-up Strength: Front Squat 3×60, 3×70, 2×80, 1×90, 1×95% WOD: 12min AMRAP 4 Curtis P (115/75) 6 Lateral Burpee Over the Barbell 8 T2BRead More

Mobility: Glutes Skill: TGU Practice technique then build to a heavy Option 1: Skill WOD for quality, not for time complete 2-4rds 50 DU 2-3 Rope Climb 6 TGU (total) 16 Alt Pistols 50ft HS Walk or 45sec HS Hold 6 Parallette Pass Thru w/ Push-up/Dip 6 Roll to Candlestick 400m Pose Run Option 2:...Read More

Warm-up: 200m Run then 3rds of: 6 (each) Single Leg RDL 10 OH Plate Box Step-up Strength: 1a) Sumo Deadlift 5-4-3-3-2 1b) Strict Weighted Chin-up x 6 WOD: Every minute for 12min- 30sec work/30sec rest for max reps 1) Row for Cal 2) Box Jump Overs (24/20) 3) Walking KB Lunges (53/35)Read More