Barbell Warm-up Oly: Every 2min x 16 (8 sets) Start light, work on technique and positioning. Do not exceed 75%. of Jerk Hang Power Clean + Clean + Jerk Strength: Front Squat 5@70% 4@80% 2@85% 2@90% 1@100% Same notes as Monday’s back squats Finish: 50 Wall Balls for time (20/14 both to 10”)Read More

Mobility: Barbell Quad Smash Lax Ball Thoracic Spine Skills: 3rds NOT for time (15min cap) Wall Walk x 4 Parallette Pass Thrus w/ Push-up & Dip x 5 Pistol x 10 Reverse Snow Angel x 12 Rope Climb x 3 WOD: 2-person team For total time: Row 4000m Switching every 400mRead More

Skill warm-up: EMOM x 12 1) Roll to Candlestick x 5 2) Strict Pull-Up x 5 or Strict MU x 3 3) Weighted BB Hip Thruster x 5 WOD: Deadlift 12, 10, 8, 6, 4 (225/155) T2B 10, 12, 14, 16, 18Read More

Warm-up: 200m run then 2rds of: 12 Shoulder Taps (nose to wall) 30sec Box Shoulder Stretch Shoulder care: I’s Y’s T’s W’s (use plates) Strength: Push Press 8@ 60/70/75% WOD: 200m run 15 Ring Dip 300m run 20 Push Jerk (must be push jerk, no push press) (135/95) 400m run 20 Push Jerk 300m run...Read More

Warm-up: 200m run then 3rds of: 5 Glute Bridge @1115 6 Push-up to Spiderman 8 OHS Strength: Back Squat 5@70% 5@80% 3@85% 2@90% 1@100% This is week 7 of 12. If you feel good, go for a new PR. If you hit it, then readjust your percentages for the next 5 weeks. But, do not...Read More

Warm-up: 200m run then 3rds of: 5 Inverted Burpee 5 Good Morning 5 Back Squat Strength: Front Squat 4@70%, 4@80%, 2@90%, 2×95% WOD: 10min AMRAP 10 Power Clean (65/45) 10 Thruster 10 Power Clean (95/65) 10 Thruster 10 Power Clean (115/75) 10 Thruster 10 Power Clean (135/95) 10 Thruster Then, AMRAP in remaining time Squat...Read More

Mobility: Hips/Glutes Warm-up: Tabata Hollow Rock Air Squat Skill: TGU– Technique work then build up to a heavy set of 3 reps each arm Ring Dip– Focus on positioning WOD: 2000m run 100 Sit-ups 1000m runRead More

Skill Warm-up: EMOM x 12 1) Ring Pull-up x 5-8 or Muscle-up x 2-3 (scale to false grip horizontal ring row) 2) L-sit x 30-45 seconds 3) Rope Climb x 2-3 4) Unbroken DU x 30-40 (no singles, practice DU) WOD: 21-15-9 Pull-up (Rx+ C2B) KBS (53/35) Box Jump (24/20) *step-down only Finish: 3rds of:...Read More

Warm-up: 200m run then 3rds of: 6 Strict Ring Dip 30sec Box Shoulder Stretch 10 Hollow Rock Strength: 6sets Pause Jerk x 2 Summer Fitness Games WOD#3 2-person team 8min AMRAP 20 Cal Row 20 Burpee Over the Rower 20 Strict HSPU Cash out: 3-4 sets 250m row (rest 2:1)Read More

Oly: Every 90sec for 12min (8sets) 3-position Power Snatch (floor, mid, high) Keep it connected, no resetting. Stay light enough to handle the weight with perfect technique. Strength: Back Squat 6@70%, 6@80%, 3@90%, 2×95% EMOM x 8min Even: Weighted Strict Pull-up x 6-8reps Odd: KB/DB Step-up x 12 (heavy)Read More