Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70% WOD: 4 rounds for time 5 Deadlift (Rx 225/155) (Rx+ 275/185) 10 Push-up (Rx+ Ring Push-Up) 10 Box jump (Rx 24/20)  (Rx+ 30/24) 10 Ball slam (Rx 25/15)Read More

Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 4 rounds of 30 seconds work, 30 seconds rest a) Row for Cal b) HSPU c) Air squat d) Ring dip **Score is total reps plus Cal after all roundsRead More

Strength: Front Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 800m run 150 Single unders  (treat this as active recovery) 800m run 150 Single unders 400m run 100 Single unders 400m run 100 Single unders 200m run 100 Single unders 200m runRead More

Skill: Muscle up progressions (10-15min) EMOM x 10   2 MU  (sub: 3 strict pull-up/ring row + 3 dip) Nuclear Spring WOD 1 8min AMRAP 500m run buy-in, then 10 KB Snatches (alternating every rep: 55/35) 15′ Overhead Walking Lunges (45 /25) 10 Toes To Bar 15′ Overhead Walking LungesRead More

1) Every 90seconds for 10 rounds Hang power clean +  power clean & jerk 2a) Push Press 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% 2b) Tall box jump x 5 reps (to be performed in-between each set of Push press) 3) 5 rounds of 10 hollow rock and 10 banded good morningsRead More

Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: Nuclear Spring WOD 3 9 min time cap 100 Double Unders 10 Target Burpees 10 Deadlifts (135/85) 10 Target Burpees 10 Deadlifts (185/105) 10 Target Burpees 10 Deadlifts (225/125) 10 Target Burpees 10 Deadlifts (275/145) 10 Target Burpees 10 Deadlifts (315/165)Read More

Strength: Deadlift 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: “The Chief” Against a 3min clock with 1min rest for 5 rounds 3 Power clean (135/95) 6 Push-up 9 Air squat Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the...Read More

Strength: Front Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: 6min AMRAP 10 Ball slam  (25/15) 10 T2B Rest 3min 6min AMRAP 15 KBS  (53/35) 10 Box jump  (24/20) Rest 3min 2min AMRAP of Slam ball sit-ups against wallRead More

Skill Day 1) Warm-up: 800m run at 70% 2) EMOM x 10 Even: 6 Parallette pass thrus Odd: 30sec free standing handstand hold 3) TGU technique 4) EMOM x10 Even: 4-6 TGU (AHAP) Odd: 30sec DU or DU attempts 5) 800m run for timeRead More

Warm-up: 200m run then, 2rds of 10 ring row, 10 push-up, 10 air squat Strength: Push Press 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% (work on hip mobility during rest time between sets i.e. banded hip flexor stretches) WOD: “FRAN ” 21-15-9 Thrusters (95/65) Pull-upsRead More