Skill day 1) 3rds for 9minutes of 30 seconds work/30 seconds rest of: a) L-sit on parallettes b) HS hold (free standing if proficient, nose to wall next, or heels to wall last choice) c) Front leaning rest on rings (push up position with rings 1” off ground) 2) 3 x 5 each arm TGU...Read More

Warm-up: 3rds of 3 wall walk, 8-10 horizontal ring row, 10 barbell back rack lunges Strength: Push press 3-3-3-3-3 WOD: 20 Pull-up or 10 MU 200m run then 3 rounds of 20 OH Plate lunges (35/25) 10 Box jump (24/20) then 200m run 20 Pull-up or 10 MU Rx+  C2B, 45/35, 30/24 RTG: MU, 45/35....Read More

Warm-up: 3rds of 5 strict T2B, 10 barbell good mornings, 5 jumping air squat Strength: 1RM deadlit WOD: 3rds 20 DU 20 Sit-up 20 Push-up 20 Air squatRead More

Barbell warm-up Oly: EMOM x 10 Hang clean & jerk + Clean & jerk at 75-80% WOD: 10,8,6,4,2 Thrusters and Lateral burpee bar hops (Rx95/65) (Rx+115/75) (RTG135/95)Read More

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN – includes Masters Men up...Read More

Today is a SKILL DAY- tomorrow is Games WOD 14.2! 1) 30 second handstand hold, 30 rest x 5 2) 3rds: 10 hollow rock, 10 superman 3)  4 rounds for quality: 5 strict HSPU 10 alternating pistols 5 strict T2B 10 reverse burpee 5 planche push-up 10 horizontal ring row or 5 muscle up 4)...Read More

Warm-up & Mobility: 400m run then, Lax ball glute roll out Strength: Deadlift 5@60%, 5@65%, 5@70%, 5@75% WOD: Every minute for 6 total rounds= 18minutes 1) 45 seconds row for meters 2) 10 wall ball (20/14)  (Rx+  30/20) 3) 10/8 ring dipsRead More

Strength: 1RM Back Squat WOD: Not for time, for quality- 3rds 30 DU 45-60 second L-sit 8-10 weighted chin-ups 10 heavy KBS (70/53)Read More

Warm-up: 200m run, then 3rds of: 5 burpee, 10 PVC OHS Strength: Push Press- 15min to establish a heavy single for the day WOD: 5min AMRAP- 5 push press at 70% and 10 box jump (24/20) Rest 2min 5min AMRAP- 10 pull-up and 5 burpee box jump (24/20)Read More

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps...Read More