Barbell warm-up Oly: EMOM x 10 Hang clean & jerk + Clean & jerk at 75-80% WOD: 10,8,6,4,2 Thrusters and Lateral burpee bar hops (Rx95/65) (Rx+115/75) (RTG135/95)Read More

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN – includes Masters Men up...Read More

Today is a SKILL DAY- tomorrow is Games WOD 14.2! 1) 30 second handstand hold, 30 rest x 5 2) 3rds: 10 hollow rock, 10 superman 3)  4 rounds for quality: 5 strict HSPU 10 alternating pistols 5 strict T2B 10 reverse burpee 5 planche push-up 10 horizontal ring row or 5 muscle up 4)...Read More

Warm-up & Mobility: 400m run then, Lax ball glute roll out Strength: Deadlift 5@60%, 5@65%, 5@70%, 5@75% WOD: Every minute for 6 total rounds= 18minutes 1) 45 seconds row for meters 2) 10 wall ball (20/14)  (Rx+  30/20) 3) 10/8 ring dipsRead More

Strength: 1RM Back Squat WOD: Not for time, for quality- 3rds 30 DU 45-60 second L-sit 8-10 weighted chin-ups 10 heavy KBS (70/53)Read More

Warm-up: 200m run, then 3rds of: 5 burpee, 10 PVC OHS Strength: Push Press- 15min to establish a heavy single for the day WOD: 5min AMRAP- 5 push press at 70% and 10 box jump (24/20) Rest 2min 5min AMRAP- 10 pull-up and 5 burpee box jump (24/20)Read More

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps...Read More

Warm-up: 5 x 30sec handstand hold/30sec rest Mobility: Lax ball glute roll out Skill: 10min to work on max height PVC hurdle hop  (only one step allowed) Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70% In remaining time, athlete choice skill work (ropes, MU, HSPU, etc….)Read More

Warm-up: 200m run, then 3rds: 8 air squat, 8 strict T2B Strength: 3×10 Front Rack Barbell Step-ups WOD: 12min AMRAP Move up the ladder – reps are 2,2, 4,4, 6,6, 8,8 etc…… Power Clean + Push Jerk (must be a push jerk) Pull-up Rx 135/95  RTG 155/105 and C2BRead More

Warm-up: 3 rds: 10 plyo push-up, 5 tall box jump, 10 hollow rock Oly: EMOM x 10  Power Snatch + Hang Snatch + Snatch Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70%Read More