4 Rounds:30 Easy Row:20 Moderate Row:10 Fast RowThen,20 Scap Pull Ups 20 Scap Push UpsMuscle up/pull up/kip practiceWherever you are at in your bar work we will meet you there and help you because that’s what we do here. We give you goals and chip away at them a little bit at a time. 5...Read More

Warm up2:00 banded glute activation Then3 Rounds adding a little (not 45 pound plates) to the bar every time for the frontsquats 20 cossack squats20 spiderman lunges 10 front squats Strength 4 sets of 8 Front squats at about 70 percentBetween sets perform 5 ring dips, 5 ring negatives or hold a ring support as...Read More

2 Rounds w/partner for time (with time cap)10 Synchro wall walks (scaling will be by time/reps but can easily be done)50/40 cal row (split evenly) 50 Double DB step over (can be scaled to 1 db an step ups instead of overs)200 m partner barbell carry (each carry one end of the barbell 135/95)Read More

8am Endurance- Partners Lets mix the burpees into the workout rather than having a separate station for them1 Round (10 Minutes per station) Try to pair up with someone who rows.bikes, skis, just about the same pace you do Station 1 10 Minutes Ski switching every 10 cals*3 burpees each on every switchStation 210 Minutes...Read More

3 Rounds:10 Calorie AAB SPRINTAccumulate 10-15 slow air squats as “rest” between bike sprints.Then,Build to workout weight thruster weightThen,4-3-2 FASTBBJO (at workout height) Thruster (at workout weight)Wod. This is going to hurt. Another lesson in scaling today. Read carefullyFor TimeEvery 6 Minutes for 24 Minutes15 Burpee Box Jump Overs 24/20″15 Thrusters 100/70lbs 4 scores, one...Read More

Barbell warm up for cleansThen Squat Clean1×3 Power Position*2×2 Hang, at knee**then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85%Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by athletes is trying to RIP the bar...Read More

3 Rounds8 Lateral Bar Burpees10 DB Snatches 12 Goblet Squats w/ DB (OH Squats w/ empty bar on round 3) AMRAP 15 Minutes for quality not quantity 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*Rest as needed between sets *Keep the bar above the knee in the hangStimulus: Technique to...Read More

1:00 Squat Hold20 Leg Swings (Front-to-back)2:00 Calf Mash *share the rollers20 Leg Swings (Side-to-Side)20 Cossack Squats (10 each direction)300m Run* pay attention to your time on this run, use this run to calibrate your speed for the MetConWod 1uh ohRotating, in teams of 3 for 10 Minutes3 Pause medball Squats 150/100*Pause is 1-second If no...Read More

Warm up 3 Rounds building in weight on your back squat5 Pull ups10 push ups10 Back squats Strength- short and sweet 2 sets of 9 back squats StrengthBack Squat2x9First set should be a moderate weight set, second is AHAP. May climb between working sets. Heavier than last time (July 28) AMRAP 24 Minutes15/10 Calorie Row...Read More

Partner wodRunning clock.. just keep on trucking, split work however you wantWod 1100 wall balls for timeWod 25 Rounds20 Kb swings25 Burpees30 Rower calsWod 3200 Air squats150 Sits ups100 Push upsRead More