Warm-up: 200m run, then 2rds of: 10 BB back rack step-up, 10 strict T2B Strength: Deadlift 6x 60%, 65%, 70%, 75%, 80% WOD: 3rds for time 20 Single arm alternating Russian KBS  (53/35) 15 Goblet squat  (53/35) 10 HSPU 5 Reverse burpee box jump  (24/20)Read More

Warm-up & Skill: Rowing technique  (15min) Then 3rds of: 250m row while partner is holding– 1) plank 2) bottom of squat 3) hollow hold WOD: Row 1000m 100 DU Run 1mileRead More

Barbell warm-up Oly: Every 90seconds for 15min Power clean + hang clean + clean Strength: Back Squat 5x 60%, 65%, 70%, 75%, 80% Core: 5 sets of 10 hollow rock + 10 supermanRead More

Warm-up: 200m run, then 3rds of: 5 parallette pass thru w/ push-up & dip, 15 DU Strength: Push Press 5x 60%, 65%, 70%, 75%, 80% WOD: 0-5:00 800m run 5-10:00 30 STRICT pull-up 10-15:00 40 burpee 15-20:00 30 S2OH 20:00 800m runRead More

Warm-up: 200m run, then 2rds of: 10 OHS w/ PVC, 10 shoulder pass thrus Strength: Front Squat 6x 60%, 65%, 70%, 75%, 80% Oly: 15min to establish a heavy Power Snatch for the day Rest 3min then, WOD: 7min AMRAP 7 Power Snatch at 75% of today’s max 7 Box jump (24/20) 7 Plyo push-up...Read More

Warm-up: 200m run, then 3rds of: 5 BB good mornings, 5 BB back squat, 5 BTN press Strength: Deadlift 8x 60%, 65%, 70%, 75% WOD: 30 DU 25 Sit-up 20 Front rack barbell lunges (135/95) 15 T2B 10 HSPU 5 Muscle-up 10 HSPU 15 T2B 20 Front rack barbell lunges 25 Sit-up 30 DURead More

Mobility: 1) 4rds 30sec box shoulder stretch, 30sec rest 2) 4rds 20sec handstand hamstring stretch, 40sec rest Skill: 12min EMOM  (4rds) a) L-sit  x 30sec  b) HS Walk x 30sec  c) DU x  30-40 Then for quality, in remaining time: 3-5rds 5 wall walks 5 pistol each leg 3 rope climb 5 weighted dips 5...Read More

Warm-up: 200m run, then 2rds of: 5 OHS w/ PVC, 10 OH walking lunges (snatch grip), 10 shoulder pass Strength: Back Squat 5x 60%, 65%, 70%, 75% WOD: “Nancy” 5rds 400m run 15 OHS (95/65)  Read More

Warm-up:  3rds of: 6 push-up to spiderman, 10 hollow rock, 10 superman Strength: 1a) Push Press 5x 60%, 65%, 70%, 75% 1b) 3 Tall box jump  (pick a challenging height and you must step down) Oly: 15min to build to a heavy Power Clean for the day WOD: 3rds for time 5 Power clean @...Read More

Warm-up: 200m run, then 3rds of: 5 strict barbell press, 5 barbell thruster, 5 barbell row Strength: Front Squat 8x 60%, 65%, 70%, 75% WOD: 90sec wall-sit  (any break from parallel during wall sit = 5 burpee penalty before beginning pull-ups) then, 15-12-9-6 Pull-up Wall ball 20/14 then, run 300mRead More