Warm-up: 200m run, then 2rds of: I’s Y’s T’s W’s 15 Hollow Rocks Strength: Push Press 4@ 75/80/85% WOD: With a continuous clock, 9min AMRAP of: 9 Burpee Box Jump (20/24) *Step down only 15 Ball Slam (25/15) 21 DU Then @ 10:00 600m run with ball for timeRead More

Warm-up: 200m run then 3rds of: 10 Banded Glute Bridge 10 Shoulder Protraction/Retraction Strength: Back Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95% Tabata Strict Pull-ups Row for Call Sit-ups Bottom to Bottom Air SquatRead More

Warm-up: 200m run then 3rds of: 4 Banded Squat Hold (10sec) 5 Strict Chin-up Strength: Front Squat 5@ 65/70/75/80% Double Hanger Masters 60+ and Teens 14-15 3 rounds for time of: 50 double-unders 7 hang power clean and jerks (135 / 95 lb.) Finish: 3 sets Reverse Snow Angel x 15 (2.5lb plates) Hollow Rock […]Read More

Mobility: Ankles/Hips Agility/Coordination: Ladder drills 10min Midline: 2min Accumulated L-sit (5min cap) Skill “Workout” 4-5rds NOT for time: Wall Walk x3 Reverse Burpee x 8 TGU x 6 each arm Rope Climb x 2-3 (legless, L-sit) Single Leg Dumbbell RDL x 5 each Strict Ring Dip x 5 Plank Hold x 60sec Finish: Slow jog […]Read More

Warm-up: 2sets Banded Lateral Monster Walks x 10 each way Strength: 3rds 1a) Weighted Barbell Hip Thruster x 6 (heavy) 1b) Strict Pull-up x 6-8 Long Chipper Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17 1,000-meter run 25 sandbag ground-to-shoulders (100 / 70 lb.) *power clean 25 box jump-overs (24 / 18 inch) 25 […]Read More

Warm-up: 200m run then 3rds of: 12 Shoulder Taps (nose to wall) 5 Candlestick @4111 Strength: Push Press 6 @ 65/75/80% WOD: 500m Row Then 3rds 20 KBS (53/35) 10 Burpee 5 Strict HSPURead More

Warm-up: 200m run then 3rds of: 6 Banded Glute Bridge 7 OHS 8 Hollow Rock Strength: 1a) Back Squat 5@ 65/70/75/80% 1b) Ring Pull-up x 5 (scale to horizontal ring row) SQT Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17 3 rounds for time of: 10 snatches (95/65) 200-meter sprint Finish: 3 sets DB/KB […]Read More

Barbell Warm-up Oly: Every 2min x 16 (8 sets) Start light, work on technique and positioning. Do not exceed 75%. of Jerk Hang Power Clean + Clean + Jerk Strength: Front Squat 5@70% 4@80% 2@85% 2@90% 1@100% Same notes as Monday’s back squats Finish: 50 Wall Balls for time (20/14 both to 10”)Read More

Mobility: Barbell Quad Smash Lax Ball Thoracic Spine Skills: 3rds NOT for time (15min cap) Wall Walk x 4 Parallette Pass Thrus w/ Push-up & Dip x 5 Pistol x 10 Reverse Snow Angel x 12 Rope Climb x 3 WOD: 2-person team For total time: Row 4000m Switching every 400mRead More

Skill warm-up: EMOM x 12 1) Roll to Candlestick x 5 2) Strict Pull-Up x 5 or Strict MU x 3 3) Weighted BB Hip Thruster x 5 WOD: Deadlift 12, 10, 8, 6, 4 (225/155) T2B 10, 12, 14, 16, 18Read More