Warm-up: 200m run then 3rds of: 5 BB Good morning, 10 hollow rock, 10 horizontal ring row Strength: Deadlift 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD: 30-20-10 Wall ball  (20/14) Flutter kick 2-count (60-40-20) KBS (53/35)Read More

Warm-up: 200m run then 3rds of: 10 OHS w/ PVC, 6 push-up to spiderman stretch Strength: Front Squat 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD: 4rds for total time 5 Power snatch @ 75% of 1-RM 15 Air squat 5 HSPU 100m run Rest 1minRead More

Mobility: Barbell quad smashing & thoracic spine lax ball roll out Skill: 15min of jump rope practice If you are proficient at DU’s, work on longer, unbroken sets and/or your triple-unders WOD: EMOM of 30seconds work/30seconds rest x 20min (5rds) Strict T2B HS hold (freestanding or wall) (RTG: HS walk) Pistol Rope Climb  (RTG: legless)...Read More

Warm-up: 200m run, then 3rds of: 30sec L-sit, 10 ring push-up, 10 BB step-ups Strength: Push Press 6×75%, 6×80%, 4×85%, 3×90%, 2×95%, 6×75% 4rds for time 300m run 15 Pull-up 15 Sit-up 5 S2OH (Rx 135/95)Read More

Warm-up: 200m run, then 3rds of: 5 nose to wall squat, 5 strict L-pull-up, 5 strict HSPU Strength: Back Squat 6×75%, 6×80%, 4×85%, 3×90%, 2×95%, 6×75% WOD: 7min AMRAP 7 Power clean  (135/95) 7 Box Jump  (24/20) 7 Alternating jumping split lunges (each leg)Read More

Warm-up: 200m run, then 3rds of: 10 hollow rock 10 superman Strength: Deadlift 5@70%, 5@75%, 4@80%, 4@85%, 3@90%, 5@75% WOD: 5min AMRAP 5 Push press (135/95) 5 Burpee over bar Rest 3min 5min AMRAP 5 Hang power clean (135/95) 5 Burpee over the bar Rest 3min 5min AMRAP 10 Deadlift (135/95) 5 Burpee over the...Read More

Warm-up: 200m run then 3rds of: 5 strict HSPU 30sec L-sit 10 step-ups Strength: Front Squat 5@70%, 5@75%, 4@80%, 4@85%, 3@90%, 5@75% WOD: 500m row then 5 rounds of 10 Wall ball (20/14) 10 KBS (53/35) (RTG option: If you choose it, both movements must be done at RTG  30/20 and 70/53)Read More

Warm-up: 5 rounds of 30 sec plank hold, 30 sec rest Skill: 15min to establish a heavy TGU *advanced athletes may use barbell instead of KB WOD: For quality, not for time. 4 rounds of: 10 Strict T2B 30 DU (try to go UB) 3 Rope climb 10 Ring push up 10 Alternating KB row...Read More

Oly Day Barbell warm up 8 sets (25min max) Hang power snatch + Hang snatch + Snatch *The snatch does not have to be touch and go. You can drop and reset after the hang snatch. *Build over the course of 8 sets. Strength: Push Press 6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75%Read More

REMINDER- 5AM CLASS IS NOW OFFERED ON MONDAYS. Warm-up: 200m run, then 3rds of: 5 nose to wall squats w/ 5sec pause at bottom and arms overhead 8 horizontal ring row Strength: Back Squat 6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75% WOD: 800m run, then 4rds of 10 pull-up 10 air squat then, 800m runRead More