Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Birddog 10 Hollow Rock Strength: 1a) Bulgarian Split Squat @3011 x 8 each (AHAP) 1b) Strict T2B x 8 @3111 WOD: 2rds 500m Row 20 Deadlift (225/155) 20 Russian Twist w/ plate (25/15) 20 DB Box Step-up (25/15) 20 Ab-mat sit-upRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Inchworm 6 Superman 6 Single Arm Oh KB Lunge (each) Strength: Push Press 3 x 8 @70% 21 Thrusters 21 Pull-up 400m Run 15 Thrusters 15 Pull-up 400m Run 9 Thrusters 9 Pull-up 400m RunRead More

Strength: 20min to find 5RM Back Squat WOD: 500m Row Then, 15 Front Squat (135/95) 5 Box Jump (30/24) 10 Front Squat 10 Box Jump 5 Front Squat 15 Box JumpRead More

Mobility: Athlete Choice Skill: T2B WOD: 5rds 300m Run 100m Pinch Plate Carry (25/15) use old 25’s 20 Windshield Wiper (75/55) 10 Parallette Pass ThruRead More

Barbell Warm-up Every 2min x 12 Hang Clean + Clean + Jerk “Grace” 30 Clean and JerksRead More

Skill EMOM x 12 1) Rope Climb x 2-3 (legless) 2) KB Walking Lunges x 12 (53/35) 3) 45sec Plank Hold on Rings WOD: 4rds 400m Run 20 Russian KBS (53/35) 10 Goblet Squat 5 MURead More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance Strength: OHS 5-4-3-3 EMOM x 12 1) 3-Position Snatch (high hang, mid hang, floor) 2) 30-40 DU 500m Row for timeRead More

There’s no question that setting goals can have a direct effect on your progress in the gym. Setting goals is like planning your own road map for your fitness. Getting from point A to point B isn’t always easy and may not always be a direct path, but if you have a plan, and know...Read More

Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 12 Single Arm OH KB Lunge Steps Strength: 1RM Bench Press WOD: 3min AMRAP 8 Ring Dip 10 Air Squat Rest 1min 3min AMRAP 8 Push Press (95/65) 10 Goblet Squat (53/35) Rest 1min 3min AMRAP 8 KBS (53/35) 10 Wall Ball (20/14)Read More

Mobility: 10min Athlete Choice- ask for suggestions if you are sore or have an area that needs attention Skill: HS Walk/Freestanding HS Hold/HS Hold on Wall Midline/Stability: EMOM x 9 1) 30-45sec L-sit 2) 4-6 Single Leg RDL (each) 3) Bottom-up KB Carry x 20sec each arm WOD: 2-person team Complete in any order in...Read More