Warm-up: 200m Run then 3rds of: 30sec Banded Squat Hold 5 Push-up to Inchworm 10 Superman Strength: Back Squat 5@70 3@75 1@80 5@75 3@80 1@85% “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More

Mobility: Lax Ball T-spine and Glute roll out Midline/Stability: EMOM x 9 1) Windshield Wipers x 15 2) L-sit x 30-45sec 3) Banded Good Morning x 15 Skill: Pistol Progressions WOD: 2-person team 5rds each 500m Row + 100m Famer’s Carry + 20 Sit-upsRead More

Warm-up: 200m Run then 3rds of: 10 Good Morning (45/35) 10 Back Rack Lunges Strength: 15-20min to 5-RM Deadlift WOD: 20 Cal Row 30 T2B 400m Run 50 Russian KBS (53/35) 600m Run 70 Walking LungesRead More

Warm-up: 200m Run then 3rds of: 45sec Nose to Wall HS Hold 10 Hollow Rock 6 Push-up to Spiderman Strength: 1a) Bench Press 5×3 1b) Strict Weighted Pull-up 5×5 WOD: 3min AMRAP 10 OHS (115/75) 20 DU Rest 2min 3min AMRAP 10 Ring Dip 15 Ball Slam (25/15) Rest 2min 3min AMRAP 10 Push Press...Read More

200m Run then Barbell Warm-up Oly: Every 2min x 6min Hang Clean x 2 Every 2min x 6min Hang Clean + Clean Every 2min x 6min Clean x 1.1 (rest 10sec between singles) Increase load over all sets WOD: 100 Wall Ball for time Every break/drop you must stop and rest for 60sec before resuming....Read More

Warm-up: 200m Run then 3rds of: 5 Strict Chin-up 5 Tall Box Jump 5 Reverse Burpee Fran 21-15-9 Thrusters (95/65) Pull-ups Finish: 3sets Barbell Hip Thrusters x 8 medium heavy Single Arm DB Seated Press x 6 eachRead More

Mobility: Shoulders Midline/Stability: EMOM x 9 1) Standing BB Russian Twists 2) 30sec Face Up Chinese Plank 3) Single Leg RDL Skill: Pose Running WOD: Run 1000m Rest 3min Run 750m Rest 2min Run 600m Rest 1min Run 400mRead More

Warm-up: 200m run then 3rds of: 30sec OH Bamboo Bar Hold 16 Deadbug 10 Scap Push-up Skill: T2B practice With a running clock: 4min AMRAP Run 400m 10 Burpee Box Jump 924/20) Step-down only, full ext at top 20 T2B 30 S2OH (115/75) 40 KBS (53/35) 50 DU Rest 3min @ 7:00 6min AMRAP Run...Read More

Barbell Warm-up Every 2min x 12min (6 sets) Power Clean + 2 Front Squat + Jerk 2-person team Alternating every 10 reps 60 Cal Row 60 Wall Ball (20/14) 60 Deadlift (225/155) 60 Strict Pull-up (no bands, partner assisted if needed) 60 Front Rack Lunges (135/95)Read More

Barbell Warm-up Every 2min x 10min (5 sets) High Hang Snatch + Snatch from Mid Thigh + Snatch from 2” Below Knee 2-person team 100 DU Buy-In with partner holding barbell overhead 4rds each 5 Snatch (any way) 7 Lateral Burpee Over Barbell 100 DU Buy-Out with partner holding barbell overheadRead More