Warm-up: 200m Run then 3rds of: 8 Good Morning 10 Back Rack Lunges 12 Hollow Rock Strength: 1a) Deadlift 8@60, 8@65, 6@70, 4@75-80% 1b) Single Arm DB/KB Row x 8 each AHAP WOD: 60sec Wall-sit Buy-In 50 Russian KBS (Rx 53/35 Rx+ 70/53) 40 Anchored Sit-ups (hold KB w/ feet) 30 Front Rack Forward Lunges […]Read More

Warm-up: 200m Run then 3rds of: 10 Plank Shoulder Taps 10 Deadbug 10 Hollow/Arch Swings Strength: Push Press 3 x 6 @ 80% WOD: 3min AMRAP 6 Push Press (115/75) 8 Pull-up Rest 2min 3min AMRAP 6 Hang Power Clean (115/75) 8 Ball Slam (25/15) Rest 2min 3min AMRAP 6 Hang Squat Clean (115/75) 18 […]Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Single Arm OH Walking Lunge Strength: Back Squat 8 x 65/70/75% WOD: 400m Row then 4rds of: 10 Thruster (95/65) 10 T2B Finish: 3 sets Bottoms Up KB Carry x down and back gym length each armRead More

Mobility: Ankles Skill: Choice of Rope Climbs or HS Walks WOD: 4rds 300m Row 300m Run 3 Rope Climb 3 Wall Walk 30sec Side Plank R 30sec Side Plank L 30sec Elbow Plank Midline/Stability: 3 sets Single Arm OH KB Walk x 30sec each 10 Single Leg RDL eachRead More

Warm-up: 200m Run then 2rds of: 10 Horizontal Ring Row 2 Push-up to Inchworm 4 Push-up to Spiderman 10 Disclocates Skill: Muscle-up practice (Ring or Bar) EMOM x 21 1) 6 Strict Chin-up (Rx+ 3 Ring or Bar MU) 2) 12 Front Rack Reverse Lunges (135/95) 3) 8 Lateral Burpee Over the Bar + 18 […]Read More

Barbell Warm-up Every 90sec for 4 sets High Hang Clean + Clean @70-80% Every 90sec for 3 sets Hang Clean + Clean @80-85% Every 2min for 3 sets Clean x 1.1 @ 85+% (rest 10 seconds between singles) Every 2min for 3 sets Clean x 1 @90+% Clean Pulls 3×3 @100% Finish: 4 sets 250m […]Read More

Happy Halloween! Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Ring Pull-up/Ring Row 9 Hollow Rock Strength: Push Press 3 x 7 @75% “Hellish Helen” 3rds 600m Run 30 KBS (53/35) 15 Pull-up (Rx+ C2B)Read More

Barbell Warm-up Every 90sec for 4 sets High Hang Clean + Clean @70-80% Every 90sec for 3 sets Hang Clean + Clean @80-85% Every 2min for 3 sets Clean x 1.1 @ 85+% (rest 10 seconds between singles) Every 2min for 3 sets Clean x 1 @90+% Clean Pulls 3×3 @100% Finish: 4 sets 250m […]Read More

Warm-up: 200m Run then 3rds of: 4 BTN Snatch Push Press (45/35) 4 OHS 8 OH Walking Lunge Steps Strength: Back Squat 10 x 60/65/70% WOD: 12min AMRAP 6 OHS 8 Lateral Burpee Over the Barbell 10 T2B Rx 115/75 Rx+ 135/95Read More

Mobility: Hips Midline/Stability: EMOM x 9 1) Plank Hold on Rings x 45sec 2) BB Hip Thruster x 10 (185/125) 3) Heavy KB Farmer’s Carry x 30sec Skill/Goat Practice: 10min Athlete Choice Option 1- 3-4rds for quality, not for time 6 Strict C2B Chin-up 10 Pistol 50ft HS Walk or 20 Shoulder Taps 6 Parallette […]Read More