Strength: Take 20min to find a 1RM Deadlift EMOM x 15 1) 6 T2B + 20 DU 2) 8 Strict Ring Dip 3) 12 KB Step-up (53/35)Read More

Warm-up: 200m Run then 3rds of: 5 BTN Press 5 Back Squat 5 Muscle Clean Skill EMOM x 12 1) HSPU x 6-8 2) Rope Climb x 2 3) Alt KB Snatch x 4 each (53/35) Lurong Summertime Challenge Workout 4 6min cap Hang Power Clean and Shuttle Sprints or 10-8-6-4-2 Hang Power Clean 100m...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm OH DB Walking Lunge 15 Hollow Rock Strength: 1a) Front Squat 5@60, 4@70, 3@75, 3@80, 2@85 1b) Strict Weighted Pull-up x 6 WOD: 30 DB Thruster (25/15) 25 Pull-up 25 DB Thruster 20 Pull-up 20 DB Thruster 15 Pull-up (Rx+ C2B) Finish: 3 sets IYTW Single...Read More

Barbell Warm-up Oly: Every 90sec for 9 sets 1-3 Power Clean + Hang Clean 4-6 Hang Clean + Clean 7-9 Clean x 1.1 Lurong Summertime Challenge 2min- Deadlift Rest 1min 2min- Back Squat Rest 1min 2min- S2OHRead More

Skill: Muscle-up Progressions WOD: 600m Run 50 DU 40 T2B 30 Man Makers (25/15) 20 Reverse Burpee Box Jump (24/20) 10 Muscle-upRead More

Warm-up: 200m Run then 3rds of: 10 OH Plate Step-up 10 Hollow Rock 6 BB Bent Over Row @3112 (45/35) Strength: 1a) Push Press 5-4-3-3-2 1b) Weighted Chin-up 5×5 2K Row for time Finish: 3 sets 12 KB Walking Lunges (53/35 or AHAP) 8 Strict HSPURead More

Barbell Warm-up 1) Every 90sec x 9 sets Sets 1-3 High Hang Snatch + Hang Snatch Sets 4-6 Hang Snatch + Snatch Sets 7-9 Snatch x 1.1 2) Snatch Pull 4×3 Midline/Stability: 3rds for quality 20 L-sit Leg Lifts (box or rings) 20 Bird Dog w/ 1sec pause 10 BB Hip Thruster (185/125)Read More

Reminder that we have one class at 9:30am. Please sign up and reserve a spot. You have the option of Murph or Morrison. You can do the whole thing, tackle half or find a partner and split it. Either way, it will be a fun and tough workout. If you have a vest, feel free...Read More

Warm-up: 200m Run then 3rds of: 10 Banded Squats 4 Push-up to Spiderman 6 Chin-up Strength: Back Squat 5×60 4×70 3×75 2×80 1-2×85 1×90 1×95 +1×100+ Annie 50-40-30-20-10 DU Sit-upsRead More

Mobility: Ankles Midline/Stability: 3rds 8 SLRDL (each) 16 Deadbug 12 Plank Punches 10 Hollow Rock Skill: Running Technique Every 3min x 24 min (8 sets) Run 400m Finish: Banded Hip Flexor/Quad/Hamstring StretchRead More