Warm-up: 3rds of: 200m Run 8 Horizontal Ring Row 8 SDHP w/KB 8 Hollow Rock “Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-up Skill EMOM x 12 1) Pistol x 8-10 2) Muscle-up x 2-3 3) Wall Walk x 2-3Read More

Warm-up: 200m Run then 3rds of: 10 Scap Push-up @2122 5 Thruster 5 Tall Jerk (45/35) Every 90sec x 9 sets Jerk Build to a heavy single for the day 3@60, 2@70, 2@75, 1@80, 1@85, 1@90, 1@95, 1@95+, 1@95+% WOD: EMOM x 12 1) Burpee Box Jump Overs (24/20)x 8 2) Front Rack Lunges x...Read More

Warm-up: 200m Run then 3rds of: 6 Chin-up 6 OHS 8 OH Walking Lunges Strength: Deadlift 5@70, 4@75, 3@80, 2@85% 10min AMRAP 8 Hang Power Snatch (115/75) 10 C2B 12 Wall Ball (20/14) Finish: 3sets Supinated Bent Over BB Row x 8-10 reps Rest 30sec 50m Heavy KB Farmer’s Carry Rest 60secRead More

Warm-up: 200m Run then 3rds of: 30sec Banded Squat Hold 10 Single Arm DB OH Lunge 5 Strict T2B @3111 Strength: Back Squat 8 x 60/65/70/75% WOD: With a continuous clock (16min): 4min AMRAP 5 Power Clean (135/95) 6 Lateral Burpee Over Bar Rest 1min @5:00 3min AMRAP 5 Push Jerk (135/95) 6 T2B Rest...Read More

Mobility: BB Quad Smash & Glute Roll Out Midline: EMOM x 9 1) L-sit Leg Lifts x 15 2) Plank Punch x 12-16 3) Russian Twists x 20 (use plate or ball) Skill: Pull-up progressions and variations WOD 2 person team 5rds each 250m Row + 100m Pinch Plate Carry (25/15) + 30sec HS HoldRead More

Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was...Read More

Warm-up: 200m Run then 2rds of: DB OH Press x 5 + OH Walk Down and Back 6 RDL 7 Hollow Rock Strength: 1a) Deadlift 6 x 60/65/70/75% 1b) Strict Deficit HSPU x 6-8 reps WOD: 500m Row 40 Russian KBS (53/35) 30 Alt KB Snatch (53/35) 20 Ring Dip 10 Burpee Pull-up Finish: 3...Read More

Warm-up: 200m Run then 3rds of: 5 Strict Chin-up 5 Thruster 4 Push-up to Spiderman Strength: Front Squat 5@65 3@75 1@85 3@80 2@90 1@90+ Master’s Qualifier Event 3 15min AMRAP 55 DU 15 C2B 5 Hang Power Clean (155/105)Read More

Warm-up: 200m run then 3rds of: 3 BTN Snatch Grip Press 3 OHS 3 Snatch Balance (45/35) Strength: Back Squat 10 x 60/65/70% Oly: Every 2min x 6 High Hang Snatch + Hang Snatch Every 2min x 6 Hang Snatch + Snatch Every 2min x 6 Snatch x 1.1 (rest 10 seconds between singles) Try...Read More

Mobility: Ankles/Calves Midline: EMOM x 9 1) BB Russian Twists x 10 2) Strict T2B @3111 x 5-6 3) Face-up Chinese Plank x 45sec Skill: HS Walk or HS Holds WOD: 1600m Run Rest 3min 1000m Run Rest 2min 600m Run Rest 1min 400m Run Finish with banded hip distractions for 60sec holdsRead More