Warm-up: 200m run, then 3rds of: 5 BB good mornings, 5 BB back squat, 5 BTN press Strength: Deadlift 8x 60%, 65%, 70%, 75% WOD: 30 DU 25 Sit-up 20 Front rack barbell lunges (135/95) 15 T2B 10 HSPU 5 Muscle-up 10 HSPU 15 T2B 20 Front rack barbell lunges 25 Sit-up 30 DURead More

Mobility: 1) 4rds 30sec box shoulder stretch, 30sec rest 2) 4rds 20sec handstand hamstring stretch, 40sec rest Skill: 12min EMOM  (4rds) a) L-sit  x 30sec  b) HS Walk x 30sec  c) DU x  30-40 Then for quality, in remaining time: 3-5rds 5 wall walks 5 pistol each leg 3 rope climb 5 weighted dips 5...Read More

Warm-up: 200m run, then 2rds of: 5 OHS w/ PVC, 10 OH walking lunges (snatch grip), 10 shoulder pass Strength: Back Squat 5x 60%, 65%, 70%, 75% WOD: “Nancy” 5rds 400m run 15 OHS (95/65)  Read More

Warm-up:  3rds of: 6 push-up to spiderman, 10 hollow rock, 10 superman Strength: 1a) Push Press 5x 60%, 65%, 70%, 75% 1b) 3 Tall box jump  (pick a challenging height and you must step down) Oly: 15min to build to a heavy Power Clean for the day WOD: 3rds for time 5 Power clean @...Read More

Warm-up: 200m run, then 3rds of: 5 strict barbell press, 5 barbell thruster, 5 barbell row Strength: Front Squat 8x 60%, 65%, 70%, 75% WOD: 90sec wall-sit  (any break from parallel during wall sit = 5 burpee penalty before beginning pull-ups) then, 15-12-9-6 Pull-up Wall ball 20/14 then, run 300mRead More

Warm-up: 200m run, then 3rds of: 6 strict T2B, 8 box step-ups, 10 BB good mornings Strength: Deadlift 10×60%, 10×65%, 10×70% WOD: 4rds for time 6 KB snatch right arm  (53/35) 6 KB OH lunges right arm 6 KB snatch left arm 6 KB OH lunges left arm 6 Box jump 6 Plyo push up...Read More

Mobility: Lax ball glute & thoracic spine roll out Skill: Muscle-Up & progressions WOD: For quality, not for time, 3 or 4rds 3 TGU each arm (AHAP) 6 Strict HSPU 9 Weighted pull-up 12 Strict T2B 15 Unbroken DURead More

Warm-up: 200m run, then 3rds of: 5 burpee, 10 air squat, 10 hollow rock Strength: Back Squat 5×60%, 5×65%, 5×70% WOD: 5min AMRAP Clean  (135/95) *must be a squat clean Rest 5min Same # achieved in AMRAP- For time!  Read More

Warm-up: 200m run, then 3rds of: 45sec HS hold, 10 OHS w/ PVC, 10 ring dip Strength: Push Press 5×60%, 5×65%, 5×70% WOD: 100 DU 75 Sit-up 50 Russian KBS  (70/53) 25 S2OH  (135/95)Read More

Warm-up: 200m run, then 3rds of: 5 nose to wall squat, 5 strict pull-up, 6 push-up to spiderman Strength: Front Squat 10×60%, 10×65%, 10×70% WOD: 1000m row 400m run 40 Back rack barbell lunges  (45/35) 30 T2B 20 Air squatRead More