Warm-up: 200m run then 2rds of: 10 Good Morning (45/35) 10 Shoulder Pro/Retract 10 Hollow Rock EMOM x 12 1- Barbell Hip Thruster x 8 (heavy as possible. 225/155 or more) 2- Barbell Row x 6-8 (heavy) 3- Rope Climb x 2-3 (legless if possible) WOD: 500m Row 30 Pull-up 20 Deadlift (185/135) 15 C2B...Read More

Warm-up: 200m run then 3rds of: 6 Push-up to Spiderman 10 OHS 10 Glute Bridge Strength: Back Squat 6@70/80%, 3@90%, 2@95% WOD: Every 2min for 24min (6 sets each) Station 1- High Hang Clean + Hang Clean + Jerk Station 2- 6 Strict HSPU + 30 DURead More

Warm-up: 200m run, then 2rds of: 10 Glute Bridge w/ kick out 6 Push-up to Spiderman Strength: Front Squat 6@65%, 4@75%, 2@85%, 2@90% *Super-set with 6 KB Row each arm (heavy) 10min AMRAP 8 Push-up 10 T2B 12 Ball Slam (25/15) 14 Lunges with ball Finish: 3 sets 15-20 Wrist Curls (45/35)Read More

Warm-up: 800m run Mobility: Partner Smashing Triceps Quads/Calves Skill: Rope Climb WOD: 800m run 4 Rope Climb 20 V-ups 600m run 3 Rope Climb 20 V-ups 400m run 2 Rope Climb 20 V-upsRead More

Warm-up: 200m run then 2rds of: I’s Y’s T’s W’s 6 Front Squat (45/35) Strength: Push Press 8 @ 60/70/75% WOD: 2-person team for total overall time. Congo style. Partner A begins on row, as soon as A is done with row, Partner B may begin row. 25 cal Row – 25 Thruster (75/55) 20...Read More

Warm-up: 200m run, then 3rds of: 10 Shoulder Protract/Retract @2222 8 OH Plate Step-up Strength: EMOM x 10 Even) Deadlift x 4 Odd) Strict Chin-up x 8 21*-15*-9* Russian KBS (53/35) Box Jump (24/20) *Step-down only Russian Twists w/ ball (25/15) *Follow each round with 400m runRead More

Warm-up: 200m run then 3rds of: 10 Glute Bridge 5 Push-up 10 OHS w/ pvc Strength: Back Squat 8@65%, 6@75%, 4@85%, 4@90% WOD: EMOM x 15 1) 5 Touch and Go Power Snatch 2) 10 C2B 3) 20 DU (No singles. Practice attempts) Finish: 3 sets of 15 Partner Glute Ham RaisesRead More

Warm-Up: 200m run then 3rds of: 6 Glute Bridge w/ kick-out 6 Inverted Burpee to Wall Strength: Front Squat 6@65/70/80/85% WOD: 5rds for total overall time 2 Clean (115/75) 3 Thruster 4 Front Squat 5 S2OH 6 Back Squat 100m Sprint 1min Rest (MUST rest the full minute!)Read More

Mobility: Hips Prehab/Rehab: EMOM x 8 Even: 12 Reverse Snow Angels Odd: 8 Single Leg RDL Skill: Rowing Technique WOD: EMOM x 16 1- 6 Roll to Candlestick 2- 3 Wall Walk 3- 60sec Row (focus only on technique, not speed or distance) 4- RestRead More

Warm Up: 200m run then 2rds of: 8 Narrow Grip Chin-up 10 Shoulder Dislocates 5 Nose to Wall Squats Skill EMOM x12 1- Rope climb x 2 2- L-sit x 30-45 sec 3- Bent-over barbell row x6-8 reps (moderately heavy) WOD: 5 min AMRAP 8 Burpee 8 Wall ball (20/14) Rest 3 min 5 min...Read More