Warm up400m Run20 Empty Bar Thrusters 15 Push ups 10 back squats Then 1:00 in a deadhang from pull up barStrength (1 or 2 shorts sets to get warmed up for this)1 or 2 Rounds Max Rep Back Squat @ 65-75% 1RM Rest 4:00 between sets Yes we did this a couple weeks ago. *These...Read More

20 Spiderman Lunges Then 1:00 of PVC Pass Throughs Then 15-12-9 Empty Bar Hang Snatches Lateral Burpees Over the BarSquat Snatch 6×3 @ 70-80% Drop and Reset2 more weeks of focusing on this lift. hope you are getting the work done and not avoiding this. Focus today is the lifting. Don’t “save energy for the...Read More

2 Rounds 12/8 Calorie bike 10 Hollow Rocks 8 V-Ups 6 Muscle Cleans* *Light-to-moderate weight*40 minute total time on the wod, lets hustle. We will give you a few minutes to get ready for the wod and go over power cleans. Choose your progressions for the toes to bar and find a spot. If you...Read More

5 Inchworms Then Climb the Ladder for 4 Minutes 2 KB High Pulls (Moderate weight) 2 Jumping Lunges 4,4,6,6,8,8.. Then Calf/Achilles mash on barbell or KBStrength Snatch Pulls 4×3 @ 70-90% 1RM Snatch*notice this is not a “high pull” -video belowWodFor Time 3-6-9-12-15-18 Box Jump 24/20″ KB Swing 70/53lbs*shooting for 12 minutes or lower on...Read More

AMRAP 6 Minutes 200m Run 10 Step Ups 20/16” 5 Ring Rows Then :60 Deadhang from Pull Up Bar 20 Squat JumpsStrengthPush Jerk 2×15 First set is a warm up, second set should be near 15RM. May build between the two setsDon’t know your 15rm you are about to find out. This is going to...Read More

Find your buddy and head out the gym for sunday fundaySplit work how you want. 5 rounds for time of:5 Ring Muscle-ups (equal amount of burpee pull ups for sub)10 Squat Cleans, 135/95 lbs20 Box Jumps, 24/20 inRest 5 minutes 4 rounds for time of:21 Wall Balls, 20/14 lbs15 Toes-to-bars9 Power Snatches, 115/80 lbsFor time100...Read More

Endurance Finish in any order.. choose wisely. Split work between partners. 8- 400m runs100 Cal Row100 Cal bike100 Burpees HMMMMMMM how to split this up?? 9am and 10am Wod3 Rounds 350m Row 15 DB Deadlifts 3 Muscle Ups 250m Row 12 DB Deadlifts 2 Muscle Ups 150m Row 9 DB Deadlifts 1 Muscle Ups DB...Read More

3 Rounds 20 Double Unders 12 HEAVY Russian Swings 8 Scap Pull Ups 10 Empty Bar Low Hang Squat SnatchesStrength Below the Knee Hang Squat Snatch 2-2-2-2 (75 percent of 1rm, drop and reset between REPS) rest 2-3 minutes between sets*not from the floor, just below the kneeWod27-21-15 Pull Up *scale banded pull ups, jumping...Read More

Little Thursday pump sessionWarm up Amrap 5 Minutes 10 Cals 20 Air Squats10 lungesAlternating Every 3 Minutes for 30 Minutes (5 rounds each) alternate between: a)10 Heavy Back Squats 70 to 80 percent even if you have to rerack briefly. *newer athletes adjust reps to 7 or 8 and/or a lower percent.b) AMRAP 3 Minutes...Read More

Lets have some fun with 20 Bar Facing Burpees, race your friends (SEND IT) Then 2:00 Banded Front Rack Stretch (per side) Then 7-5-3 DB Squat Clean Thrusters Rest :30 after each setStrength Pause Front squat5 sets of 3 AHAP *you can build between setsDo your extra work today listed after the workout. We are...Read More