Warm-up: 200m run then 3rds of: 10 Lateral Monster Walks 5 Strict Pull-up 5 Thruster Strength: Front Squat 5@60%, 3@70%, 2@80%, 2@90%,1@95% WOD: 3rds 10 Deadlift (225/155) 15 Wall Ball (20/14) 200m RunRead More

Mobility: Shoulders Skill: Toes to Bar EMOM x 15 1) 30-40 UB DU (no singles) 2) 10m Handstand Walk (or 30-45sec hold) 3) Hurdle Hops down and back 4) 20 Hollow Rock 5) 4 Seated Box Jump Finish: Row/Bike 5-10min at 70%Read More

Skill: Muscle-up Practice and Progressions 10min Oly: EMOM x 10min Snatch x 1 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ “Amanda” 9-7-5 Muscle-up Squat Snatch (135/95)Read More

Warm-up: 200m run, then 2rds of: I’s Y’s T’s W’s 15 Hollow Rocks Strength: Push Press 4@ 75/80/85% WOD: With a continuous clock, 9min AMRAP of: 9 Burpee Box Jump (20/24) *Step down only 15 Ball Slam (25/15) 21 DU Then @ 10:00 600m run with ball for timeRead More

Warm-up: 200m run then 3rds of: 10 Banded Glute Bridge 10 Shoulder Protraction/Retraction Strength: Back Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95% Tabata Strict Pull-ups Row for Call Sit-ups Bottom to Bottom Air SquatRead More

Warm-up: 200m run then 3rds of: 4 Banded Squat Hold (10sec) 5 Strict Chin-up Strength: Front Squat 5@ 65/70/75/80% Double Hanger Masters 60+ and Teens 14-15 3 rounds for time of: 50 double-unders 7 hang power clean and jerks (135 / 95 lb.) Finish: 3 sets Reverse Snow Angel x 15 (2.5lb plates) Hollow Rock...Read More

Mobility: Ankles/Hips Agility/Coordination: Ladder drills 10min Midline: 2min Accumulated L-sit (5min cap) Skill “Workout” 4-5rds NOT for time: Wall Walk x3 Reverse Burpee x 8 TGU x 6 each arm Rope Climb x 2-3 (legless, L-sit) Single Leg Dumbbell RDL x 5 each Strict Ring Dip x 5 Plank Hold x 60sec Finish: Slow jog...Read More

Warm-up: 2sets Banded Lateral Monster Walks x 10 each way Strength: 3rds 1a) Weighted Barbell Hip Thruster x 6 (heavy) 1b) Strict Pull-up x 6-8 Long Chipper Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17 1,000-meter run 25 sandbag ground-to-shoulders (100 / 70 lb.) *power clean 25 box jump-overs (24 / 18 inch) 25...Read More

Warm-up: 200m run then 3rds of: 12 Shoulder Taps (nose to wall) 5 Candlestick @4111 Strength: Push Press 6 @ 65/75/80% WOD: 500m Row Then 3rds 20 KBS (53/35) 10 Burpee 5 Strict HSPURead More

Warm-up: 200m run then 3rds of: 6 Banded Glute Bridge 7 OHS 8 Hollow Rock Strength: 1a) Back Squat 5@ 65/70/75/80% 1b) Ring Pull-up x 5 (scale to horizontal ring row) SQT Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17 3 rounds for time of: 10 snatches (95/65) 200-meter sprint Finish: 3 sets DB/KB...Read More