10min Barbell Warm-up Oly: Take 15min to build to a heavy Power Clean x 2 WOD: 9min AMRAP 2 Power Clean (135/95) 2 C2B 4 Power Clean 4 C2B 6,6, 8,8 etc… Finish: 3sets 15 Partner Glute Ham Raises 8 Single Arm DB/KB Row (heavy)Read More

Warm-up: 200m run then 2rds of: 12 Shoulder Taps 10 Hollow Rock 10 BB Hurdle Side Step-overs Strength: Press 3 x 2-3 reps @ 87-90% WOD: 5 sets 3min work, 1min rest 300m Run 8 Push Press (115/75) ME DU in remaining timeRead More

Warm-up: 200m run then 3rds of: 5 Snatch Grip BTN Press $5/35) 5 OHS 5 Muscle Snatch Lurong Challenge WOD 3 4rds for time 10 T2B 10 Snatches Strength: Back Squat 6×70/75/80 4×85 3×90 6×75%Read More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 8 BB Lunges 6 BTN Press Strength: Pause Front Squat 3 sets 4-5 reps @23X1 Try to increase from 2 weeks ago. WOD: 2-person team. Partner A completes row and burpees before B may begin. 21 Cal Row + 10 Burpee Over the Erg +...Read More

Mobility: 10min Athlete Choice Skill: Muscle-up (If proficient at MU, work on an EMOM for 8-10min) WOD: 750m Run + 25 V-ups 750m Run + 2min Plank Hold 750m Run + 25 Russian Twists 750m Run + 2min Dead Hang Hold Finish: Take time to work on another skill or cool/down mobilize.Read More

Warm-up: 200m Run then 3rds of: 6 Thruster (45/35) 6 Good Morning 6 Strict T2B @3111 Strength: Deadlift 8×65, 6×70, 4×75, 2×80, 2×85% Lurong Challenge WOD 2 13min AMRAP 10 Power Clean 20 Wall Ball 30 DURead More

Warm-up: 200m Run then 3rds of: 30sec OH Bamboo Bar Hold 8 Weighted Step-ups 6 Chin-up Strength: Press 3 x 4-5 reps @ 83-85% WOD: 600m Run 15 Box Jump (24/20) *Step down only 5 Strict HSPU 400m Run 20 Box Jump 10 Strict HSPU 200m Run 25 Box Jump (24/20) 15 Strict HSPURead More

Warm-up: 200m run then 3rds of: 10 Glute Bridge 8 Hollow Rock 6 OHS (45/35) Strength: Back Squat 10×60, 8×65, 6×70/75/80, 4×85% Games Open 15.1 9min AMRAP 15 T2B 10 Deadlift 5 Snatch (115/75)Read More

Warm-up: 200m run then 2rds of: 10 Single Arm DB/KB OH Walking Lunge 10 Dislocates 10 Hollow Rock Strength: OHS 5-4-3-2 WOD: 3min AMRAP 4/2 MU 8 Deadlift (185/135) Rest 2min 3min AMRAP 4 Power Clean (155/105) 8 C2B Rest 2min 3min AMRAP 4 Front Squat (135/95) 8 T2B Rest 2min 3min AMRAP 4 Power...Read More

Mobility: Hips Skill: Rowing Sprint Start WOD: 1 Mile Run 750m Row 50 Flutter Kick (2-count) 2 Rope Climb 750m Run 500m Row 50 Superman 2 Rope Climb Finish: 3sets 20 Banded Hamstring Curls 20 BB Wrist Curls IYTW’sRead More