2 Rounds15/10 Calorie Row10 KB Swings5 Strict Pull Ups Negatives (5-count negative)Then,20 leg swings per side, front to back and across the bodyThen, 3 sled sprints, (50 feet) increasing intensity on each Deadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%Reps are touch and go.After each set of deadlifts, perform a 50′ Empty Sled sprint.Rest 3-4 minutes after the sled sprint. The goal...Read More

Barbell warm up together. Snatch positional work. Minute 1 -10 snatch grip DL to kneeMinute 2 -10 transitions from knee to power positionMinute 3 -10 Power position power snatchMinute 4 – 5 Hang position power snatch Minute 5 – 5 snatch from the shin with overhead squat Minute 6 – 5 full snatches Warm up...Read More

4:00 Machine of Choice:30 Easy,:20 Moderate:10 Hard Then20 Goblet Squats15 Kettlebell Swings10 Cossack SquatsTake time to warm up to your first working weight for your back squat sets. We are alternating between back squats and front squats this cycle. Back Squat3-3-3-3-3Start around 75% and add weight each set. If it feels good, go for a...Read More

With a partner. 40 Minute time capFor Time (with a Partner)Cash-In: 1,500 meter Row100 Wall Ball Shots (20/14 lb)90 Deadlifts (135/95 lb)80 Hand Release Push-Ups70 Box step ups with one DB 50/3560 Toes-to-Bars50 Burpees40 Power Cleans (135/95 lb)30 Push Presses (135/95 lb)20 front rack lunges 135/9510 Thrusters (135/95 lb)Cash out 1500 m rowRead More

8am- we are going to start with teams of 4 then wod 2 split into teams of 2Wod 1- Waterfall style-Team of 422 Minutes (which will be 5 rounds each for every person) This is for total cals1 Minute Row 1 Minutes Ski1 Minute Bike1 Minute restAt 3,2,1 go (0 to 1 minute) teammate one...Read More

2:00 of Double Under/Triple Under PracticeThen,10 Empty Bar Good Mornings8 Tempo Push Ups (3-count to the bottom)20 Unbroken Wallballs8 Tempo Push Ups (3-count to the bottom) 10 Empty Bar Front Squatsyou will have some time to get warmed up to the first set for this strength. Make your best guess at your one rep max...Read More

2:00 Mash Calves per side (or massage gun them) Then,200m Run15 Burpees 20 A-Frame Toe TouchesTeam Cardio TodayIn Teams of 2AMRAP 35 Minutes1000m Run (done together) 5:00 Row for Calories (split how you want) 1000m Run5:00 Ski for Calories1000m Run5:00 Bike for CaloriesSplit Machine as desired, athletes run together Score is total calories completed. If...Read More

A lot of work to get done in class today.2 Rounds10 Box Jump up Step Down or all steps8 empty bar strict press6 burpees4 Ring rows or pull upsStrength. Take a little time to build to a max strict press from the rackThen back off that number just slightly to something you know you wont...Read More

2:00 Hamstring Mash, per sideThen,10 Single leg RDLs/sideThen,AMRAP 4 MinutesRow 300m (moderate pace)8 Inch Worms Max Burpees in remaining time Deadlift1×6@60%1×5@70%1×4@80%1×2@85%1×1@85-90%Reps are touch and go.After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness. Rest 3-4 minutes after the box jumps.The deadlift work this phase will follow the same format for entire...Read More

We will putting in a few extra pieces of work per week this cycle. This doesn’t mean you go half effort through your regular work to get the to extra. This doesn’t mean they are mandatory either. The hour class is more than enough work if you are focused on intensity. Any extra work needs...Read More