Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ Kick 10 OH Plate Step-up Strength: Back Squat 6×75, 4×80, 3×85, 2×90% WOD EMOM x 21 1) Row for Cal (12/10) 2) 5 DB Burpee Box Step-overs (25/15) 3) 15 Wall Ball (20/14)Read More

Mobility: Athlete Choice 10min Midline/Stability: EMOM x 9 1) L-sit x 30-45sec 2) HS Hold x 30-45sec 3) Barbell Glute Bridge (135/95) x 8 WOD: 2 person team 3rds each 400m Run w/ partner rowing at 20s/m 3rds each 200m Heavy Farmer’s Carry w/ partner rowing at 22s/m Skill: Pick a skill you need to...Read More

Warm-up: 200m Run then 3rds of: 4 Muscle Clean 4 Front Squat 4 BTN Jerk Strength: Every 2min for 12min (6 sets) 3 Front Squat + Jerk @ 85-90% of 1RM Clean & Jerk WOD: 10min AMRAP 10 G2OH 15 T2B 20 DU Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 12 OH KB Lunge Steps 10 Single Leg RDL EMOM x 12 1) Front Rack Reverse Lunges x 8-10 (135/95) 2) Rope Climb x 2 3) Bent Over Barbell Row x 8 (135/85) 10 Deadlift (225/155) 20 Box Jump (24/20) 30 Russian KBS (53/35) 40 Ab-mat Sit-up 30 Russian...Read More

Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 10 Hollow Rock 8 False Grip Ring Row Strength: Push Press 3 x 4-5 @ 85% WOD: Every 4min x 20min 400m Run 10 Push Press (115/75) 5 MURead More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance Strength: Back Squat 6×65, 6×70, 4×80, 4×85% 3 Wise Men Tribute “Jeremy” 4min AMRAP 5 Hang Squat Snatch (Elite 185/125 Rx 135/95 Scaled 95/65) 10 Burpee Over the Bar Rest 2min “Ben” 4min AMRAP 10 Power Clean (Elite 185/125...Read More

Mobility: Lax ball t-spine roll out Skill: Muscle-ups WOD: 2 person team Split reps evenly, but partition in any fashion. Must go in chipper order. One person working at a time. 3000m Row 200 DU 100 Russian Twists w/ med ball (20/14) 50 Partner Ball Toss Sit-upsRead More

Barbell Warm-up Oly: 3-Position Snatch Floor, knee, mid-thigh WOD: 800m Run 12 OHS (135/95) 600m Run 15 Front Squat 400m Run 18 Back SquatRead More

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