Warm-up: 200m run then, Shoulder Prehab: I’s Y’s T’s W’s Strength: Front Rack Step-up 3 sets of 5 each leg (build to something moderately heavy) WOD: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-upsRead More

Sounds technical and complicated, right? Well, in reality it isn’t and you’ve already been doing it almost everyday of your life. Each night you sleep, you are in a fasted state. When you wake up and eat your breakfast, you are “breaking” your fast. Intermittent fasting (IF) is a form of dietary restriction that has […]Read More

Warm-up: 200m run then 3rds of: 5 Barbell Glute Bridge 10 Partner GHD Raises 15 Reverse Snow Angels Skill: Rope Climb WOD: EMOM x 20 1) 2-3 Rope Climb (Rx+ Legless) (RTG: L-seated Legless) 2) 20 Anchored Sit-ups 3) 200m run 4) Rest *perform in order, taking the rest after the run.Read More

Warm-up: 200m run then 2rds of: 5 Thruster 5 Back Rack lunges (each) 5 Good Morning @4111 Strength: Front Squat (6sets) 5×70/75%, 4×80/85%, 3×90%, 5×75% WOD: 5min AMRAP 5 Deadlift (225/155) 10 Wall Ball (20/14) Rest 2min 5min AMRAP 5 OHS (125/85) 15 DURead More

Warm-up: 200m run then 3rds of: 5 Bridge Up with 5sec hold 10 Hollow Rock Strength: 1a) Press 3×2-3 reps @90% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm “5/5/2015” 5rds 5 Strict Pull-up 5 Strict HSPU 200m run 15 KBS (53/35)Read More

Warm-up: 200m run then 3rds of: Banded Squat Stretch (hold 30sec) 6 Spiderman 8 V-ups Strength: Back Squat (6sets) 6×70/75/80%, 4×85%, 3×90%, 6×75% WOD: Happy 24th Birthday Ashley 24 Power Clean (135/95) 24 Push-up 24 Box Jump (24/20) *step-down only 24 T2B 24 Ball Slam (25/15)Read More

Warm-up: 200m run then, Shoulder Prehab: I’s Y’s T’s W’s Strength: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: 10min AMRAP 6 Deadlift (Rx 125/85) (Rx+ 155/105) 8 S2OH 10 Jumping Lunges (each leg) 12 Burpee over BarbellRead More

Warm-up: 200m run, then 2sets of: 10 Glute Bridge @ 2114 5 Nose to Wall Squat @3311 Mobility: 10min Shoulders/Hips Skill: 10min T2B Skill EMOM x 20 1) 12 Cal Row 2) 10 T2B 3) 200m Run 4) RestRead More

Barbell Warm-up Every 2min for 20min (10 sets) 3-Position Snatch (high hang, mid hang, floor) Strength: Front Squat (6sets) 5×60/65/70/75%, 4×80/85% If you have time, Cash Out: 5 sets 10 Hollow Rock + 10 SupermanRead More

Warm-up: 200m run then 3rds of: 30sec HS Hold 8 Reverse Burpee Strength: 1a) Press 3x 4-5 reps @85% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm WOD: “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More