Warm-up: 200m run Then 3rds of: 10 Shoulder Taps 10 Hollow Rock 5 Strict Dips Strength: Push Jerk 2-2-2-2-2 WOD: 4rds: Against a 3min clock with 2min of rest after each round, 400m Run 10 Burpee ME Push Press (Rx 115/75 Rx+ 135/95) *Score is total number of push press after 4 roundsRead More

Warm-up: 200m Run Then 3rds of: 8 Weighted Glute Bridge 6 Push-up to Spiderman 6 Strict Chin-up Strength: Back Squat 8@65% 8@70% 6@80% 6@85% WOD: 3rds 15 T2B 20 DU 5 Clean @ 80% of your 1RMRead More

Warm-up: 200m run, then 3rds of: 5 Glute Bridge @1115 5 Strict T2B @3111 5 Thruster 5 Good Morning Strength: Front Squat 6@65%, 6@70%, 6@75%, 6@80% WOD: 60 DU 50 Wall Ball (20/14) 400m Run 30 Alt KB Snatch (53/35) 20 Ring Dip 10 Alt PistolsRead More

Mobility: Hips/Ankles Core: With a partner, 3rds of: 1min Weighted Plank Hold 10 Partner Glute Ham Raises Skill: Pull-up Practice WOD: 800m Run 25 Sit-ups 600m Run 25 Sit-ups 400m Run 25 Sit-ups 600m Run 25 Sit-ups 800m RunRead More

Warm-up: 200m run, then 3rds of: 12 Shoulder Taps 30sec Box Shoulder Stretch 12 Hollow Rocks Strength: 5sets of Push Press + Push Jerk + Split Jerk (increase from last week) WOD: 500m Row Buy-in, Then 5rds 3 Power Clean (Rx 135/95 Rx+ 155/105) 4 Push Jerk 5 Lateral Burpee Over the Barbell 6 Box […]Read More

400m run Then Skill Warm-up: 3rds of: 5-8 Ring Pull-up/2-3 MU 8 TGU (heavy) 2-3 Rope Climb/Legless 8 Roll to Candlestick WOD: 12min AMRAP 10 C2B 15 KBS (53/35) 300m RunRead More

Burgener Warm-up Strength: Back Squat 10@60%, 8@65%, 6@70%, 6@75%, 6@80% 16min Alternating EMOM Even) High Hang Snatch + Snatch Odd) 5 Strict HSPU (Rx+ Deficit)Read More

Warm-up: 200m run then 3rds of: 8 Weighted Barbell Hip Thruster 6 Strict T2B @3111 6 Push-up to Spiderman Strength: Front Squat 8@70%, 6@75%, 4@80% WOD: 30 Sit-up 25 Wall Ball (20/14) 20 Burpee 15 Deadlift (Rx 225/155 Rx+ 275/185) 25 Sit-up 20 Wall Ball 15 Burpee 10 Deadlift 20 Sit-up 15 Wall Ball 10 […]Read More

Mobility: Lax Ball Thoracic Spine/Barbell Quad Smash Shoulder Care: I’s Y’s T’s W’s (weighted) Skill: Pull-Up practice (any variation, strict, kipping butterfly, C2B etc…) WOD: EMOM x 20 with 30sec of work/30sec of rest every minute 1) Pull-up variation (ring row, strict, chin-up, C2B, Kip, butterfly) 2) Parallette Pass Thru w/ push-up & dip 3) […]Read More

It’s summertime and for some of us this means that our regular schedules might change a little bit and it may be difficult to keep the same workout routine. This could be due to kids being out of school and taking on other activities or maybe it means some vacation time will pull you out […]Read More