Barbell Warm-up Every 2min x 10min (5 sets) High Hang Snatch + Snatch from Mid Thigh + Snatch from 2” Below Knee 2-person team 100 DU Buy-In with partner holding barbell overhead 4rds each 5 Snatch (any way) 7 Lateral Burpee Over Barbell 100 DU Buy-Out with partner holding barbell overheadRead More

Warm-up: 200m Run then 3rds of: 45sec Bamboo Bar Hold 6 Push-up to Spiderman 8 OHS Strength: Take 15min to build to a heavy OHS WOD: Run 1 mile 50 Front Squat (135/95)Read More

Mobility: Barbell Quad/Calf Smash Midline: EMOM x 9 1) 12 Plank Punches 2) 14 Dead Bug 3) 10 Glute Bridge w/ kick-out Skill: 10-15min Athlete Choice Skill “WOD” For quality, NOT for time 3-4 rounds 2 Rope Climb 8 Ring Dip 8 Pistol 20ft HS Walk or 60sec Hold 6 Roll to Candlestick 3 Wall […]Read More

Barbell Warm-up Oly: Take 15min to build to a heavy Power Clean WOD: 500m Row Buy-in, then 6 Power Clean @ 85% of today’s 1RM 6 MU 40 DU 8 Power Clean @ 80% of today’s 1RM 4 MU 40 DU 6 Power Clean @ 75% of today’s 1RM 2 MU 40 DURead More

Warm-up: 200m Run then 3rds of: 5 Push-up to Inchworm 10 Shoulder Taps Strength: 1a) Unsupported Seated Strict Press 5-4-3-3-3 1b) Weighted Chin-up 5×4 WOD: 600m Run 10 Strict HSPU 10 Burpee Box Jump (24/20) 400m Run 12 Strict HSPU 12 Burpee Box Jump 200m Run 14 Strict HSPU 14 Burpee Box JumpRead More

Barbell Warm-up Oly: Take 15min to build to a heavy Snatch WOD: 8rds 6 C2B 4 Deadlift (135/95) 6 Front Rack Lunge Steps Finish: 3 sets 20 Banded HS Curls IYTW’sRead More

21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep […]Read More

Mobility: T-spine Lax Ball Roll Out Midline: EMOM x 9 30sec work/30sec rest 1) L-sit 2) Face Up Chinese Plank 3) HS Hold (freestanding, wall, tripod headstand) Skill: Kipping T2B WOD: Option 1: 3rds 600m Row 600m Run Option 2: 3rds not for time 2 Rope Climb 10 Parallette Pass Thru 5 Strict T2B @3111 […]Read More

Barbell Warm-up OLY: EMOM x 12 Minute 1-3 High Hang Snatch Minute 4-6 Snatch from Mid Thigh Minute 7-12 Snatch Increase load thru the 12min WOD: 4rds for time 5 Power Snatch (115/75) 10 C2B 25 DURead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Dislocates Oly: 15min to work to a 1RM Jerk WOD: 20min AMRAP 400m Run 15 KBS (53/35) 10 Burpee Finish: 3 sets 10 Partner Glute Ham RaisesRead More