Warm-up: 200m Run then 3rds of: 8 Back Rack BB Lunges (45/35) 5 BTN Press 5 BTN Jerk 5 Ring Pull-up Oly: Every 90sec for 8 sets Power Clean + Hang Clean + Jerk Build to a heavy set. MUST be unbroken/TnG. WOD: 50 Cal Row 45 T2B 40 Wall Ball (20/14) 35 KBS (53/35) […]Read More

Mobility: Ankles Skill: Double-unders If you are proficient at DU’s, work on efficiency and unbroken sets. Play around with some triple-unders as well. WOD: 2-person team Congo style with one erg per team 500m Row 100 DU 50 Russian Twists (25/15) 400m Row 75 DU 40 Russian Twists (25/15) 300m Row 50 DU 30 Russian […]Read More

Burgener Warm-up Oly: Every 90sec for 8 sets High Hang Snatch + Hang Snatch Focus on technique. Do not go too heavy. Lurong Challenge WOD 4 Deadlift MU 6min cap EMOM x 12 1) Weighted BB Hip Thruster x 8-10 reps 2) Bent Over BB Row x 8 reps 3) 45 Plank or Face-up Chinese […]Read More

Warm-up: 200m run then 3rds of: 10 Shoulder Taps 10 OH Plate Step-up 15 Hollow Rock Strength: Press 3 x 1-2 reps @ 90-95% SKILL EMOM x 16 1) Kipping HSPU x 10-12 reps 2) Pistols x 8-10 reps 3) Rope Climb x 2-3 reps 4) L-sit x 30-45sec WOD: 2rds of 10 Push Press […]Read More

Warm-up: 200m run then 10 Push-up to Spiderman Then 3rds of 5 Snatch Grip BTN Press 5 Snatch Balance 5 Back Squat (45/35) Strength: Back Squat 6×75, 6×80, 4×85, 3×90, 2×95, 6×75% 3rds of 3min AMRAP 2min REST 1 Power Snatch 2 OHS 3 Power Clean 4 Front Squat 5 C2B Rd 1- 135/95 Rd […]Read More

Warm-up: 200m run then 2rds of: 10 OH BB Walking Lunge (45/35) 8 Push Up to Spiderman Strength: 10min EMOM Even: 5 UB OHS Odd: 6-8 Strict Chin-up @ 1112 Games Open 14.5 21-18-15-12-9-6-3 Thruster (95/65) Bar Facing BurpeeRead More

Mobility: Hips/Glutes Skill: Pistols Midline: 3sets not for time 3 TGU (each) 20 L-sit Leg Lifts on Low Rings 20 Russian Twists (25/15) WOD: 2-person team for total time Row 3000m as a team while partner is in plank holdRead More

10min Barbell Warm-up Oly: Take 15min to build to a heavy Power Clean x 2 WOD: 9min AMRAP 2 Power Clean (135/95) 2 C2B 4 Power Clean 4 C2B 6,6, 8,8 etc… Finish: 3sets 15 Partner Glute Ham Raises 8 Single Arm DB/KB Row (heavy)Read More

Warm-up: 200m run then 2rds of: 12 Shoulder Taps 10 Hollow Rock 10 BB Hurdle Side Step-overs Strength: Press 3 x 2-3 reps @ 87-90% WOD: 5 sets 3min work, 1min rest 300m Run 8 Push Press (115/75) ME DU in remaining timeRead More

Warm-up: 200m run then 3rds of: 5 Snatch Grip BTN Press $5/35) 5 OHS 5 Muscle Snatch Lurong Challenge WOD 3 4rds for time 10 T2B 10 Snatches Strength: Back Squat 6×70/75/80 4×85 3×90 6×75%Read More