Barbell warm up- Coach will go over all movements before then we will warm up togetherMinute 1- 10 snatch grip high pullsMinute 2- 6 Power position power snatches Minutes 3- 6 Hang postion power snatchMinute 4- 4 Power snatch from the shinMinute 5- 4 power snatch from shin plus OHSMinute 6- 4 Full SnatchesGet some...Read More

30 Lunges2:00 Banded Glute Activation30 Lunges Then,10 Bar Facing Burpees :15 machine sprintStrength Build to a 2 rep max back squat. This should take awhile when done correctly. Newer athletes not comfortable maxing out should try 5 sets of 5 back squats with perfect form and challenging weightWOD-12 Minute Amrap15 wall balls 20/1430 Alt db...Read More

3 Rounds100m Jog:10 bike SPRINT25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)Warm up your clean and do some light overhead overhead workRe-test Conditioning Retest last completed WEDNESDAY SEPTEMBER 29th“Captain Thunderpants”10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap 24 MinutesFrom 24:00 – 32:00Find a 1RM STOHScaled8 Rounds200m Run10 Bar Facing Burpees5 Power...Read More

2 rounds (6 minutes)Minute 1- 4 Burpees & 10 WallballMinute 2- 8 Ring Rows & 10 Air SquatsMinute 3- 1:00 Deadhang from Pull Up BarStrength and skill- Get your equipment ready for the wod and practice movements. Go through these muscle up progressions if you are working on them. If you are working on pulls...Read More

Did you eat your Wheaties? It’s deadlift retest day. We’ve been hitting some pretty heavy percentages the past few weeks so you might have already hit a PR and thats a win. Today is your last shot to go for it. 15 Banded Good MorningsThen,12-9-6Russian KB SwingsEmpty Bar deadliftsRow Calories @ Moderate PaceLifting RetestDeadlift5-3-3-1-1-1Start around...Read More

Sunday Funday with partner Wod 110 Minutes amrap split how you want 5 pull ups10 Push ups15 squats WOd 2-10 Minute amrapOne partner is working on an amrap of 10 Kb swings 10 burpeeswhile the other partner is running 200 m. Switch after the run where ever the kb/burpee partner left offWod 3- 12 Minutes12...Read More

This one will get you. There is no rest. For scoring on this, we will do total meters accumulated. On your whiteboards keep track of your runs in one column and meters on machines in the other then add them up at the end30 minutes- 15 minutes on ski for meters 15 Minutes on a...Read More

2:00 Couch Stretch (1:00 per leg)15-12-9UB Wallballs (any weight, but must be UB) :30 HS Hold between sets Every 3 Minutes for 9 Minutes5 Scap Pull Ups4 Gymnastic Kips3 Chin Over Bar Pull Ups2 Chest to Bar Pull Ups*Goal of this warm up and skill session is have anyone who can do this unbroken or...Read More

20 Banded Pull Aparts (20 palms up + palms down)-Then-4 Rounds30 Single Unders (Rounds 3 and 4 Double Unders) 4 push ups5 Pull upsStrengthBench Press 5×5 starting at about 65 percent and moving up to a heavy 5Between sets 10 strict pull ups whether that with a band or not. Even if you have 3...Read More

Straight Through400m Row10 Inchworms20 Hollow Rocks10 Inchworms 400m Row Deadlift – Retest Primer DayBuild to a heavy Single, around 80-90%, then:EMOM 10 Minutes2 Deadlifts @ 50% 1RMDrop and reset between reps. Reps are intended to be pulled with as much speed off the floor as possible.*that does not mean yank the bar of the ground....Read More