Warm up15 Fast Burpees, then:3 Rounds*10 Step Ups (w/ DB in round 4)8 Kip Swings (kipping pull ups on R3-4)6 Power Position Squat Cleans + Split Jerk with a Pause in the catch of the jerk* *Start with an empty bar and add weight for rounds 2-3You will have time to get some weight on...Read More

Warm up3 Rounds 10 Air squats200m run10 Sampson stretch steps*time to warm up for back squatsStrength10 Minute EMOM (1 rep) of 1 and 1/2 back squatRep is all the way down, back to just above parallel, back down then all the way up. Its not a bounce out of the bottom, its a controlled movement...Read More

4 rounds run 200 m5 Overhead squats with pvc pipe5 snatch balance with bar or pvc10 pass throughsTake time working on your overhead squat for this longer wod. If you feel like it’s more beneficial for you to do front squats rather than overhead squats switch the wod to front squats. AMRAP 4 MinutesRun 400mMax...Read More

Warm up then Wod today. We will be getting time to practice bar muscle ups progressions and pull up progressions. 20 Band Pull Aparts20/15 Calorie Row20 PVC Pass Throughs20/15 Calorie Row20 PVC Overhead Squats20/15 Calorie Row10 DB Front Squats10 DB Push Press10 Gymnastic KipsThis next piece can be a warm up for those with bar...Read More

Sunday FundayGoing to cap this one at 35 Mintues Teams of 2150 Wall Balls150 sit ups100 Cals on a machine50 push press 155/11525 Man Makers 50/35 Looks so easy. Sundays are busy. Lets get a few teams outside please.Read More

8am Endurance. Its been a while since the backwards 10k. Find your best 10k buddy and come on out. Split evenly you go i go2- 200m8-400m 4-800m2- 1 mile 9am and 10am. These Saturday workouts can be done as partner workout or scaled way back if you do not feel like doing all 3 workouts....Read More

3:00 Row bike or runThen2 Rounds10 PVC Pass Throughs10 Empty bar or pvc good mornings 10 empty bar deadlifts Strength Front squats7-7-5-5-3-3-1-1 Building in weight each set “Gritney Spears” AMRAP 8 MinutesRow 250m12 S-arm DB Hang Clean and Jerk 50/35lbs*8 Alternating PistolsRest :90 (after the 8 minutes)AMRAP 6 MinutesPick up where you left off and...Read More

4 Rounds:30 Machine – Easy Pace:20 Machine – Moderate Pace:10 Machine – Hard PaceThen3 Rounds10 Hollow Rocks10 Gymnastic Kips 8 Hang Squat Clean ThrustersNow that you are warm, start loading up your bar for your clean and jerk weight. Believe it or not we are 7 weeks into this cycle of clean and jerks. This...Read More

We are going to jump right into a squat warm up today as we want to leave sufficient time to get through the squats. Not looking for a one rep max towards the end but we are looking for very heavy singles. 2-3 minutes rest between sets, start your 5 at about 70 percent and...Read More

Warm up3 Rounds5 Clean high pulls5 Power cleans from above the knee 5 power cleans from the shin5 full squat cleansRow or ski 250Take time to build up to your clean and jerk weights for the wod. Lets be warm before we jump into thisWod 3 RoundsRow or ski 250m or bike 13/103 Clean and...Read More