Warm-up: 200m run, then 3rds of: 10 Banded Glute Bridge 5 BB Thruster 5 BTN Press Strength: Front Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103% Four sets against a 2min clock: 5 Deadlift (125/85) 5 Hang Power Clean 5 Front Rack Lunge (each leg) 5 S2OH ME DU in remaining time Rest 1min *Score is...Read More

Skill EMOM x 16: 1) Wall Walk x 3 2) Weighted Barbell Hip Thruster x 8 (heavy) 3) Strict Chin-up x 6-8 4) Single Leg DB RDL x 8 WOD: 7rds 7 Wall Ball (20/14) 7 KBS (53/35) 7 Box Jump (24/20) Step-down onlyRead More

Warm-up: 200m run, then 3rds of: 6 Ring Push-up 30sec Bamboo Bar Overhead Stability Hold or Walk Strength: Push Press 2@ 85/90/95% 4rds 5 Strict HSPU * 100m Pinch plate carry (25/15) 5 Strict HSPU 300m run *Scale to L-seated DB/KB/Barbell press (heavy as possible)Read More

Warm-up: 200m run then 3rds of: 8 Banded Glute Bridge 8 Shoulder Pro/Retract 8 OHS w/ band & pvc Strength: Back Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103% EMOM x 12: 1) 6-8 Strict Pull-up/L-Pull-up 2) 45sec Row @ 70% 3) 10 Alt DB/KB Snatch (from ground) The row is for technique refinement. Please work...Read More

Warm-up: 200m run then 3rds of: 5 Strict Weighted Pull-ups 10 Lateral Monster Walks Strength: Front Squat 5 @ 60/65/70/75% WOD: 10min AMRAP 3 Hang Power Clean (Rx 115/75 Rx+ 135/95) 3 Thruster 3 T2B 20 DU 6 Hang Power Clean 6 Thruster 6 T2B 20 DU 9 Hang Power Clean 9 Thruster 9 T2B...Read More

Mobility: Ankles Then 2 sets of I’s Y’s T’s W’s Skill: Pistol Progressions & Modifications Skill EMOM: 10min Even: 10 Pistols Odd: 15-20 Hollow Rock (perfect form) WOD: 2-person team 5rds each of: 250m Row 25 Partner Anchored Sit-ups (Partner A completes 250m row and 25 sit-ups with B holding ankles, then Partner B does...Read More

Burgener Warm-up Oly: Every 90sec for 15min High Hang Snatch + Snatch with No Foot Movement (This should not be super heavy. Focus on technique and positions.) 3 sets NOT for time of: 5 Snatch Grip RDL (heavy) 8 Bulgarian Split Squat (heavy DB/KB) 5 Strict T2B @3111Read More

Warm-up: 200m run then 3rds of: 10 Shoulder Taps 10 Hollow Rock 10sec Box Shoulder Stretch 1) Every 90sec for 8 total sets Split Jerk x 2 reps (Start at 55% and slowly build as long as technique stays perfect. Pause for 2 seconds in receiving position.) 2) Push Press 3 @ 80/85/90% WOD: Run...Read More

Warm-up: 3rds of: 10 Shoulder Protract/Retract 10 Banded Glute Bridge Then 2sets of 5 Banded Squat Hold Strength: Back Squat 5 @ 60/65/70/75% Oly: Every 90sec for 15min High Hang Clean + Clean (start relatively light and build) 1) 5 sets of 3 Clean Pull @ 100% 2) 5 sets of 3 Seated Box JumpRead More