Warm-up: 200m Run then 3rds of: 30sec HS Hold 6 OH Plate Step-up Strength: Push Press + Push Jerk + Jerk WOD: 300m Row Buy-in, 4rds 4 Front Rack Lunges (115/75) 4 S2OH 4 Front Rack Lunges 8 Box Jump (24/20) 12 DURead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Thruster (45/35) 6 Back Rack Lunges Strength: Back Squat 10@60, 8@70, 6@75, 4@80% Pray for Orlando June 12th Tribute Workout 12 movements for June 12th x 50 reps for the victims 2-person team 50 Russian KBS (53/35) 50 HR Push-up 50 Goblet Squat (53/35)...Read More

Warm-up: 200m Run then 3rds of: 45sec HS Hold 15 Banded Squats Strength: OHS 5-4-3-3-2 WOD: 5min AMRAP 10 Hang Power Snatch (115/75) 10 Wall Ball (20/14) Rest 2min 4min AMRAP 10 Push Press (115/75) 10 Box Jump (24/20) Rest 2min 3min AMRAP 10 Front Squat (115/75) 10 HR Push-upRead More

Mobility: Barbell Quad Smash & Lax Ball Glute Roll Out Midline/Stability: EMOM x 9 1) 14 Deadbug w 1sec hold 2) 12 Windshield Wiper 3) 45sec Weighted Plank Skill: 15min Goat Training (skills/gymnastics) WOD 5rds 300m Row 200m Run 100m Farmer’s Carry (heavy)Read More

Strength: Take 20min to find a 1RM Deadlift EMOM x 15 1) 6 T2B + 20 DU 2) 8 Strict Ring Dip 3) 12 KB Step-up (53/35)Read More

Warm-up: 200m Run then 3rds of: 5 BTN Press 5 Back Squat 5 Muscle Clean Skill EMOM x 12 1) HSPU x 6-8 2) Rope Climb x 2 3) Alt KB Snatch x 4 each (53/35) Lurong Summertime Challenge Workout 4 6min cap Hang Power Clean and Shuttle Sprints or 10-8-6-4-2 Hang Power Clean 100m...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm OH DB Walking Lunge 15 Hollow Rock Strength: 1a) Front Squat 5@60, 4@70, 3@75, 3@80, 2@85 1b) Strict Weighted Pull-up x 6 WOD: 30 DB Thruster (25/15) 25 Pull-up 25 DB Thruster 20 Pull-up 20 DB Thruster 15 Pull-up (Rx+ C2B) Finish: 3 sets IYTW Single...Read More

Barbell Warm-up Oly: Every 90sec for 9 sets 1-3 Power Clean + Hang Clean 4-6 Hang Clean + Clean 7-9 Clean x 1.1 Lurong Summertime Challenge 2min- Deadlift Rest 1min 2min- Back Squat Rest 1min 2min- S2OHRead More

Skill: Muscle-up Progressions WOD: 600m Run 50 DU 40 T2B 30 Man Makers (25/15) 20 Reverse Burpee Box Jump (24/20) 10 Muscle-upRead More

Warm-up: 200m Run then 3rds of: 10 OH Plate Step-up 10 Hollow Rock 6 BB Bent Over Row @3112 (45/35) Strength: 1a) Push Press 5-4-3-3-2 1b) Weighted Chin-up 5×5 2K Row for time Finish: 3 sets 12 KB Walking Lunges (53/35 or AHAP) 8 Strict HSPURead More