Warm-up: 200m run then 3rds of: 8 Weighted Barbell Hip Thruster 6 Strict T2B @3111 6 Push-up to Spiderman Strength: Front Squat 8@70%, 6@75%, 4@80% WOD: 30 Sit-up 25 Wall Ball (20/14) 20 Burpee 15 Deadlift (Rx 225/155 Rx+ 275/185) 25 Sit-up 20 Wall Ball 15 Burpee 10 Deadlift 20 Sit-up 15 Wall Ball 10...Read More

Mobility: Lax Ball Thoracic Spine/Barbell Quad Smash Shoulder Care: I’s Y’s T’s W’s (weighted) Skill: Pull-Up practice (any variation, strict, kipping butterfly, C2B etc…) WOD: EMOM x 20 with 30sec of work/30sec of rest every minute 1) Pull-up variation (ring row, strict, chin-up, C2B, Kip, butterfly) 2) Parallette Pass Thru w/ push-up & dip 3)...Read More

It’s summertime and for some of us this means that our regular schedules might change a little bit and it may be difficult to keep the same workout routine. This could be due to kids being out of school and taking on other activities or maybe it means some vacation time will pull you out...Read More

Warm-up: 200m run then 2rds of: 10-15 Shoulder Taps 10 PVC OHS 10 PVC Shoulder Dislocates Strength: 5 sets Push Press + Push Jerk + Jerk (Increase load over the 5 sets) WOD: “Nancy” 5rds 400m run 15 OHS (95/65)Read More

Skill Warm-up: 3rds not for time 8 L-Pull-up (scale to strict PU) 3 Wall Walk 30sec L-sit (accumulated) 8 Banded Good Morning WOD: EMOM x 16 1) 8 Power Clean* 2) 8 Burpee Pull-up 3) 10cal Row 4) 5 Tall Box Jump *step down only *you pick the weight, but leave yourself at least 15sec...Read More

Warm-up: 200m run then 3rds: 6 Glute Bridge @1115 8 Front Rack Lunge 10 Hollow Rock Strength: Back Squat 10@60%, 8@70%, 6@75%, 4@80% WOD: With a continuous clock, 1min ME KBS (53/35) Rest 1min Then, 3rds of: 10 Thruster (95/65) + 25 DU Then, 25 Goblet Squat (53/35) *scores will be 1- # of KBS...Read More

Warm-up: 200m run, then 3rds of: 3 Wall Walk 30sec Banded Squat Stretch Strength: 1a) Deadlift 3×8 @ 65-70% 1b) Strict Weighted Chin-up 3×8 WOD: 400m Run 30 Back Squat (75/55)* 25 C2B 20 Strict HSPU** 15 Pull-up (RTG: 7 MU) *from the ground **scale to L-seated DB/KB pressRead More

Mobility: Ankles/Shoulders Skill: Double-Under WOD: 2-person team 50 Partner Ball Sit-ups (20/14)* Then, 5rds each 250m row Then, 50 Partner Ball Sit-ups *ball touches behind head, then hand to partner. No not throw.Read More

Warm-up: 200m run then 3rds of: 5 Glute Bridge with 5sec hold 10 Shoulder Taps Strength: Thruster 5-4-3-2-1 Work up to a heavy single for the day. WOD: 5min AMRAP 5 OHS (115/75) 10 Burpee Rest 3min 5min AMRAP 5 Push Press (115/75) 10 T2BRead More

1) Barbell Warm-up & Jerk practice/drills 2) Every 90sec for 15min Hang Power Clean + Power Clean + Jerk 3) Clean Pull 5×3 at 95-100% 4) If you are sore from Monday, take 10-15min to go for a slow run/row then, mobilize & stretch.Read More