Warm-up: 200m run then 2rds: 15 Dislocates 8 OHS 30sec HS Hold Strength: 3-RM OHS WOD: “Nancy” 5rds 400m run 15 OHS (95/65) Finish: 2 sets Banded Hamstring Curls + 30sec Box Shoulder StretchRead More

Mobility: Lax Ball Thoracic Spine + Shoulder Distraction w/ bands Prehab/Rehab: 2 sets IYTW’s + 10 Single Leg RDL Skill: TGU For quality, not for time 3rds 2 Rope Climb 4x Hurdle Drill (Set up 10-12 parallettes. Sideways facing high knees) 2 Muscle-up 30sec L-sit 4 TGU 100m Run focusing on Pose techniqueRead More

Warm-up: 200m run then 3rds of: 10 Scap Push-up 4 Roll to Candlestick 4 Spiderman Strength: Bench Press 5@75%, 3@85%, 1+@95% WOD: EMOM x 18 1) 4 Strict HSPU + 4 Deadlift (225/155) 2) 10 Wall Ball (20/14) 3) 8 Burpee Box Jump Over (24/20)Read More

Warm-up: 200m run then 2rds of: 8 False Grip Ring Row 10 Hollow Rock Strength: Take 10-15min to establish a 2-RM Weighted Pull-up WOD: 4 rounds 60sec Row for Cal 15sec Rest 60sec Max DU 15sec Rest 60sec Max Strict Chin-up 15sec RestRead More

Warm-up: 200m run then 3rds of: 12 Bird Dog 8 Glute Bridge 6 Thruster (45/35) Strength: Back Squat 5@75%, 3@85%, 1+@95% WOD: Build to 85-90% of 1-RM Clean & Jerk then, For time 10 Clean & Jerk @ 85% *Perform 10 burpee over bar after any failed rep. Must complete burpees before attempting another rep.Read More

Warm-up: 00m then Burgener Warm-up Strength: OHS 3-3-2-2-2 WOD: 5min AMRAP 10 Hang Power Snatch (115/75) 15 DU Rest 3min 5min AMRAP 10 Wall Ball (20/14) 15 T2B Rest 3min 5 min AMRAP 10 Front Rack Lunges (75/55) 15 HR Push-upRead More

Mobility: 10min Athlete Choice Pre/Rehab: 2rds I Y T W’s 10 Single Leg RDL Skill: Rowing WOD: 2-person team 500m Row + 25 Sit-up 400m Row + 25 Sit-up 300m Row + 25 Sit-up 200m Row + 25 Sit-up 100m Row + 25 Sit-upRead More

Warm-up: 200m run then 3rds of: 10 Scap Push-up @2122 5 Inverted Burpee to Wall Strength: Bench Press 3 x 80/85/90 “DT” 5rds 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his...Read More

15min Muscle Up progressions WOD: 600m Row 500m Run (400 + 100) 45 DU 35 C2B 25 Russian Twists (25/15) 15 Box Jump (30/24) *Step-down only 5 Muscle-upRead More

Warm-up: 200m run then 2rds of: 20 Bird Dog 10 Glute Bridge @1113 Strength: Back Squat 3 x 80/85/90 WOD 3rds 7min cap 15 Thrusters (95/65) 12 Burpee Finish: 2 sets 25 Banded Hamstring Curls 20 Wrist Curls w/ BarbellRead More