Mobility: Thoracic Spine Midline: Accumulate 2min in an L-sit Skill: Rope Climbs and Pistols 3-4rds for Quality, not Time 2-3 Rope Climb 10 Strict Ring Dip 8 Strict T2B 8-10 Pistols 2-3 Wall Walks 10 Parallette Pass Thru 30-40 DU 100m OH Plate Walk or OH DB WalkRead More

Warm-up: 200m Run then 3rds of: 15 Banded Air Squat 6 Chin-up 10 Hollow Rock Strength: Deadlift 4×75, 3×80, 2×85, 1×90% 2016 Regionals Event 5 3rds 400m Run 40 GHD (Ab-mat sit-ups) 7 Deadlift (Rx 225/155 Rx+ 275/185 RTG 405/275)Read More

Warm-up: 200m Run then 3rds of: 8 Ring Push-up 10 OH DB Walking Lunge (5R/5L arm) Strength: Push Press Take 15min to build to a heavy single WOD: 4rds for time 10 Push Press @60% of today’s heaviest lift 15 DU 10 Burpee to plate 15 DURead More

Barbell Warm-up Oly: Every 90sec for 9 sets Weight should be increasing over the course of 9 sets. Start around 60%. Sets 1-3 High Hang Snatch + Hang Snatch Sets 4-6 Hang Snatch + Snatch Sets 7-9 Snatch WOD: 3rds for total time 10 Strict Pull-up (Rx+ 5 MU) 10 Front Squat (Rx 135/95 Rx+...Read More

Warm-up: 200m Run then 2rds of: 10 Glute Bridge w/ kick out 5 Back Squat 5 BTN Jerk (45/35) Strength: Back Squat 10@60, 8@65, 6@70/75/80, 4@85% Oly: 15min to build to a heavy Power Clean & Jerk WOD: 300m Row 10 Power Clean & Jerk at 60% of today’s heaviest lift 20 Ring Dip 300m...Read More

Mobility: Ankles & Hips Midline/Stability: EMOM x 9 1) Inverted Burpee x 4-6 (hold for 3sec) 2) Single Leg RDL x 5 each leg 3) Dead Bug x 12-16 (hold for 1sec) Skill: T2B or Bar Muscle-ups WOD: 2-person team. Partner A runs/rows, while B is in static hold. A must TAG B, then they...Read More

Warm-up: 3rds of: 200m Run 8 Horizontal Ring Row 8 SDHP w/KB 8 Hollow Rock “Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-up Skill EMOM x 12 1) Pistol x 8-10 2) Muscle-up x 2-3 3) Wall Walk x 2-3Read More

Warm-up: 200m Run then 3rds of: 10 Scap Push-up @2122 5 Thruster 5 Tall Jerk (45/35) Every 90sec x 9 sets Jerk Build to a heavy single for the day 3@60, 2@70, 2@75, 1@80, 1@85, 1@90, 1@95, 1@95+, 1@95+% WOD: EMOM x 12 1) Burpee Box Jump Overs (24/20)x 8 2) Front Rack Lunges x...Read More

Warm-up: 200m Run then 3rds of: 6 Chin-up 6 OHS 8 OH Walking Lunges Strength: Deadlift 5@70, 4@75, 3@80, 2@85% 10min AMRAP 8 Hang Power Snatch (115/75) 10 C2B 12 Wall Ball (20/14) Finish: 3sets Supinated Bent Over BB Row x 8-10 reps Rest 30sec 50m Heavy KB Farmer’s Carry Rest 60secRead More

Warm-up: 200m Run then 3rds of: 30sec Banded Squat Hold 10 Single Arm DB OH Lunge 5 Strict T2B @3111 Strength: Back Squat 8 x 60/65/70/75% WOD: With a continuous clock (16min): 4min AMRAP 5 Power Clean (135/95) 6 Lateral Burpee Over Bar Rest 1min @5:00 3min AMRAP 5 Push Jerk (135/95) 6 T2B Rest...Read More