Skill: Pistols 20-25min of practice, using progressions WOD: 500m row, then 3 rounds 8 pistols 9 HSPU 10 T2B 11 DU’sRead More

Strength: 1a) 5×5 Strict/weighted pull-ups or ring row 1b) 5×5 Strict/weighted ring dips or box dips WOD Run 1 mile 30 burpee pull-ups Run 400mRead More

Snatches Barbell warm-up & mobility A) EMOM x 16 Even: 2-position snatch Odd: 4 tall box jumps (advanced: reverse burpee box jumps) B) Snatch pulls- 5×5 Cash out: 100 hollow rocks (break into sets to allow for strict form)Read More

Strength: Front squat 5-5-3-3-3 WOD: 2 person team. One partner completes a full round, while other rests. “Running Cindy” 20min AMRAP 200m run 5 pull-ups 10 push-ups 15 air squats (advanced: C2B and jumping squats)Read More

Strength: 5 sets of 2 Push Press + 2 Push Jerk WOD: Against a 2min running clock with 2min rest between sets 4 rounds for total push press: 300m row Push press (115/75)Read More

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Strength: Deadlift 3-3-3-3-3 WOD: 10min AMRAP 10 SDHP w/ KBS 10 KBS 10 LungesRead More

Strength: Back squat 5-5-5-5-5 1 minute stations x 4 rounds Row Wall ball Sit-up Burpee RestRead More

Skill: HSPU practice WOD: 5rds for time 5 HSPU 6 Power clean 7 Box jumpRead More

Skill- Pull-up work WOD: “Helen” 3rds for time 400m 21 KBS 12 Pull-up  Read More