Strength: Front Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: 6min AMRAP 10 Ball slam  (25/15) 10 T2B Rest 3min 6min AMRAP 15 KBS  (53/35) 10 Box jump  (24/20) Rest 3min 2min AMRAP of Slam ball sit-ups against wallRead More

Skill Day 1) Warm-up: 800m run at 70% 2) EMOM x 10 Even: 6 Parallette pass thrus Odd: 30sec free standing handstand hold 3) TGU technique 4) EMOM x10 Even: 4-6 TGU (AHAP) Odd: 30sec DU or DU attempts 5) 800m run for timeRead More

Warm-up: 200m run then, 2rds of 10 ring row, 10 push-up, 10 air squat Strength: Push Press 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% (work on hip mobility during rest time between sets i.e. banded hip flexor stretches) WOD: “FRAN ” 21-15-9 Thrusters (95/65) Pull-upsRead More

Warm-up: 200m run then, 3rds of 5 strict pull-up, 5 dip, 10 lunges Strength: Back Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: EMOM x 12 Even: 3-postion Power Snatch (high hang, mid hang, floor) Odd: 100m sprintRead More

Warm-up: 200m run, then 3rds of 10 air-squat, 5 strict pull-up, 5 burpee Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% WOD: 1000m row 15 HSPU 15 T2B 15 Box jump overs (24/20) 10 HSPU 10 T2B 10 Box jump overs 5 HSPU 5 T2B 5 Box jump overs *Must land...Read More

Oly Day! 1) Clean 3×70%, 2×75%, 2×80%, 1×85%, 1×90% 2) Front Squat 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% 3) 5rds of 10 hollow rock + 10 supermanRead More

Warm-up: 1) 5x 30sec handstand hold, 30sec rest 2) 3rds not for time: 2 rope climbs, 10 alternating pistols, 30-45sec L-sit WOD: 2-person team. One person working at a time. Perform like a chipper. Partner A does 5 PS, then partner B does 5 PS, then partner A does 10 pull-up, then B does 10...Read More

Strength: 1a) Push Press 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% 1b) Horizontal Ring Row 6 x 6reps WOD: 5min AMRAP 8 Deadlift (225/155) 8 Ring dip rest 3min 5min AMRAP 6 Push Press (115/75) 6 Reverse burpee box jumpRead More

Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% WOD: 3rds for time 400m run 20 KBS (53/35) (Rx+ 70/53) 20 Sit-up 20 OH plate lunge (45/25)Read More

MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes...Read More