Warm-up: 200m run then 3rds of: 30sec OH Bamboo Bar Hold 10 Hollow Rock Strength: 5sets Push Press + Push Jerk + Jerk (from rack) WOD: 500m Row 10 Thruster (Rx 115/75 Rx+ 135/95) 20 S2OH 30 Burpee 40 Russian KBS (Rx53/35 Rx+ 70/53)Read More

Warm-up: 200m run then 3rds of: 10 Shoulder Pro/Retract 10 OHS w/ pvc 5 Ring Row Strength: Take 15min to establish a 2-RM Weighted Strict Pull-up WOD: 4rds for time 8 Power Snatch at 70% of 1RM Snatch 10 C2B 20 DURead More

Warm-up: 200m run then 3rds of: 10 Banded Glute Bridge 10 Shoulder Protract/Retract Strength: Back Squat 5@60% 3@ 75% 1@85% 3@80% 3@85% 2@90% 5@75% 5@75% 5@75% WOD: 3rds (12min total) 45sec Row for Cal 15sec Rest 45sec Strict HSPU 15sec Rest 45sec Muscle-up (scale to strict pull-up + strict dip) 15sec Rest *Score will be […]Read More

Mobility- 15min Athlete Choice (Ask your Coach for help/suggestions) 3 sets: I’s Y’s T’s W’s x 10 each Single Leg RDL x 6 each Skill: TGU (work up to a heavy set of 4-5 each arm) WOD: 2-person team One person runs while other remains in static hold 200m run – HS hold 200m run […]Read More

Warm-up: 200m run then 3rds of: 10 Banded Monster Walks 30sec L-sit 10 Superman Strength: Deadlift 10@60% 8@70% 6@75% 4@80% 2@85% WOD: 3min AMRAP 7 Wall Ball (20/14 both to 10” target) 7 Burpee 7 Ball Slam (25/15) 7 T2B Rest 2min 3min AMRAP 7 T2B 7 Ball Slam 7 Burpee 7 Wall Ball Rest […]Read More

Barbell Warm-up Every 90 sec for 15min Hang Power Clean + Front Squat + Jerk (build over the course of 15min) CF Summer Classic WOD 1 8min AMRAP 30 DU 6 Hang Power Clean 6 S2OH 6 Front Rack Lunges (total) 30, 9,9,9, 30, 12,12,12…..and so onRead More

Skill EMOM x 12min 1) Strict C2B Pull-up x 6-8 reps 2) Strict Ring Dip x 8-10 reps 3) Barbell Hip Thruster x 8 reps (Heavy. Starting at 185/135) 4) Single Arm KB Walking Lunge x 10 steps/5 each arm (53/35) “Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-upsRead More

Warm-up: 200m run then 3rds of: 5 BB Thruster 5 BTN Press 5 Good Morning Strength: 1a) Front Squat 5 @ 60/70/75/75% 1b) Strict Weighted Chin-up x 6-8 reps CF Lake Mary Summer Classic WOD 3 400m run buy in: then 21-15-9 Deadlifts Box Jumps RX Male 21 DL reps @ 205, 21 box Jumps […]Read More

Mobility: Shoulders Shoulder Prehab: I’s Y’s T’s W’s Skill: Toes to Bar (efficiency, progressions, technique) EMOM x 12 1) L-sit x 30-45sec 2) Rope Climb x 2-3 3) Roll to Candlestick x 6-8 4) HS Walk x 10-15m (scale to 20 shoulder taps) 2-person team For total time: 3000m rowRead More

Skill: Muscle Up progressions and technique EMOM x 20 1) Muscle-up x 3-4 reps (Sub/scale to any progression or 4 Ring row + 4 Dip) 2) Touch and Go Power Snatch x 5 reps (MUST be TnG, you pick the weight) 3) Double-Unders x 30-40 reps (or practice DU attempts) 4) KB/DB Walking Lunges x […]Read More