Strength: Back squat 5-5-5-5-5 1 minute stations x 4 rounds Row Wall ball Sit-up Burpee RestRead More

Skill: HSPU practice WOD: 5rds for time 5 HSPU 6 Power clean 7 Box jumpRead More

Skill- Pull-up work WOD: “Helen” 3rds for time 400m 21 KBS 12 Pull-up  Read More

Strength: Thruster 3-3-3-3-3 WOD: 50 DU 10 deadlift 10 front squat 10 push press 40 DU 8 deadlift 8 front squat 8 push press 30 DU 6 deadlift 6 front squat 6 push press 20 DU 4 deadlift 4 front squat 4 push press 10 DU 2 deadlift 2 front squat 2 push pressRead More

OLY: EMOM x 8 2-Position Hang Power Clean WOD: 500m row Then, 9-6-3 Hang power clean BurpeeRead More

Mobility: Lacrosse ball roll out Strength: 1a) Deadlift 3-3-3-3-3 1b) Ring dip 5-5-5-5-5 WOD: 5 rounds for time 10 KBS 8 Wall ball 6 Box jumpRead More

Strength: 1a) Push press 3-3-3-3-3 1b) Ring rows 5-5-5-5-5 WOD: 3 rounds for time 5 Push press 10 Pull-up 200m runRead More

Mobility: Barbell quad smashing Strength: Front squat 5-5-5-5-5 WOD: 10-8-6-4-2 Front Squat T2BRead More

OLY: EMOM x 8 2-position hang power snatch (mid-hang, power position) WOD: 4 rounds for time 5 Hang power snatch 10 Reverse burpee 15 DU’sRead More

Strength: Deadlift 3-3-3-3-3 WOD: 21-15-9 Deadlift (55-60% of 1 RM) Push-up Box Jump (advanced: HSPU)Read More