Endurance option 1 8 or 10 400m sprints, 90 seconds break betweenOr Endurance option 2 since nobody talked it last week25 Mintues of partner sled push. Each down and back counts as 1 point. Guys use a 45 pound plate, girls empty sled. Who will set the gym record9am Mobility This is hero wod dedicated...Read More

Run on time today, no dilly dallying. A lot of work to doWarm up100m Run 10 Push Ups 10 PVC OHS In Rig Slow and controlled10 PVC Around The Worlds Strength warm up-3 rounds, 1 fast round together 2 on your own7 Snatch grip high pulls 7 Power position power snatch7 Hang position power snatches7...Read More

Warm Up200m Row 10 Lunges 30 PVC pass throughs 10 Lunges 200m rowStrength-Strength warm up 3 rounds, 1 as class then 2 on your ownEmpty bar7 Strict press7 push press7 Push Jerks7 split jerkTHENSplit Jerk 3-3-3-2-2-1-1-1 70%-75%-80% Wod For Time: 30 DB Snatches (RX70/50 INT-50/35 BEG-35/25) 15 Burpee Box Jump Overs (RX-30/24 INT-24/20 BEG-20/18) 20...Read More

Weight vest Wednesday. Don’t forget to purchase your amazing Train Harder patches. Only 25 available $9. Warm Up2 Rounds 12 PVC Good Mornings 10 Cossack Squats 8 PVC Pass Through 6 Ring Rows Strength-2 Rounds Empty bar or light weight to get warm10 clean grip high pulls10 power position power cleans10 hang position power clean10...Read More

Warm up2 Rounds 10 Air Squats 6 Burpee Broad Jumps 10 Kip Swings 6 Cal Bike Skill- 15 minutes double under practice or if you have your doubles-take attempts at max unbroken double under, write score on the board OR if you have 100 unbroken doubles go for max unbroken TRIPLE unders.Wod “Nicole” 20 Min...Read More

Warm up Group Dynamic Warm Up- 2 Rounds Air Squats Hip Circles Duck Walk Arm Up/Downs Across Body Swings Strength-take 3 or 4 sets to build to your working weight of 80 percent, practice the timing of the tempo. Tempo Front Squat 5 sets of 2 3 Seconds Down 3 Second Held in the BottomDrive...Read More

Partners Wod3 Rounds 200m Buddy Carry (Or Partner barbell carry) 20 Burpee Over Partner THEN 10 Rounds 8 Synchro Pull Ups 12 Synchro Push Ups If the synchro work isnt happening split 10 rounds of work however you want, 1 partner working at a time, but the reps go up to16 Pull ups (sub jumping...Read More

8am Endurance- Option 1Run 5k or Row 5 OR OR OR Run 5k then row 5k with no break in betweenOption 2- 25 Minute Partner sled push Guys use 1 45 pound plate, girls use empty sled. Each down and back counts as 1 rep. 9am Mobility 10amPartner Mash Up: split work how you want10...Read More

Warm Up3 rounds100m Run 10 PVC Pass Throughs 6 PVC Around The Worlds Each Way 10 PVC Good Mornings Strength- Strict Press 3@75% 2@70% 1@75% 3@70% 2@75% 1@80% 3@75% 2@80% 1@85% Wod 200M Run 2 Power Clean and Jerks 200m Run 4 Power Clean and Jerks 200m Run 6 Power Clean and Jerks 200m Run8...Read More

Warm up2 Rounds 150 M Row 10 Lunges 8 Band Pull Aparts 16 Elbow Circles (8/8) 16 Wrist Circles (8/8) SK:15 Min Dumbbell EMOM Minute 1- 8 Tricep Ext Minute 2- 6 Curls Each Arm Minute 3- 7 Floor Press Minute 4- 12 RDLs Minute 5- Rest Wod For Time 500m Row 150 Double Unders...Read More