Warm-up: 200m run then 3rds of: 5 Strict Ring Dip 5 Strict T2B @3011 30sec HS Hold Strength: 5 sets 2 Push press + Push Jerk Increase each set WOD: 2-person team 4rds each for total time 250m Row 6 Burpee Box Jump (24/20) *step down only and full extension at top 6 Push Press […]Read More

Warm-up: 200m run then 3rds of: 5 False Grip Ring Row 5 Glute Bridge @ 1115 6 Spiderman Strength: Take 3min to establish a 2-RM Weighted Pull-up (If you do not have a strict pull-up, note what level of scale you use. We will retest next month.) Strength: Back Squat 8@65%, 6@75%, 4@85%, 4@90% EMOM […]Read More

Warm-up: 200m run then 3rds of: 6 Hip Thruster (heavy) 8 Hand Release Push-up 10 OH Lunge w/ PVC Strength: Front Squat 6@65% 6@70% 6@80% 6@85% WOD: 100 Burpees for time *At the top of every minute perform 3 Clean (full) (Rx 125/85 Rx+ 155/105) *Begin with burpees *Minute 10 is last round of cleans. […]Read More

Mobility: Shoulders Skill Warm-up: 3rds of: 30-45sec Nose to Wall HS Hold 2 Rope Climb 8 Roll to Candlestick Skill Technique: Ring Dip (progressions, strict, kipping) WOD: 3-person team 4500m Row *1500 each, partitioned in any fashion.Read More

Warm-up: 200m run then 3rds of: 8 Horizontal Ring Row (false grip) 8 Hollow Rock 8 Superman Strength: Deadlift 8@65% 6@75% 4@80% 4@85% WOD 10 Alt Pistol 20 Pull-up 30 Russian KBS (53/35) 40 Air Squat 30 Russian KBS 20 Pull-up 10 Alt PistolRead More

Warm-up: 200m run then 3rds of: 30sec L-Seated Dead Hang 30 DU 30sec Box Shoulder Stretch Strength: Shoulder Press 8@60% 6@70% 4@75% 2@80% 2@85% WOD: 800m Run 21 Strict HSPU 21 Box Jump (24/20) 600m Run 15 Strict HSPU 15 Box Jump 400m Run 9 Strict HSPU 9 Box JumpRead More

Warm-up: Burgener Warm-Up 1) Oly: Every 90sec for 8sets High Hang Snatch + Snatch with No Foot Movement @ 65-75% For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be […]Read More

Warm-up: 200m Run then 3rds of: 5 Glute Bridge @ 1115 5 Thruster 5 Good Morning Strength: Front Squat 6@65% 6@70% 4@80% 4@85% WOD: For time, 100 Wall Ball (20/14 Both to 10’ target) *Every break or drop you MUST rest 1min *Try to complete in as few sets as possible *Score is total time […]Read More

Mobility: Shoulders Midline: 2min Accumulated L-sit (cap 5min) Skill: Handstand Walks or Holds WOD: EMOM x 20 1) 12 Cal Row 2) 45sec HS Walk or Hold 3) 100m Run 4) 6-8 strict T2B or CandlestickRead More

Skill: Muscle-Up progressions WOD: 10,9,8…..1 C2B 1,2,3……10 Box Jump *After each couplet, perform 1 Deadlift (275/185)Read More