MONDAY 1/16WARM UP1:00 Banded Pull Aparts (All 7 ways)2 Rounds8 Burpees7 Strict Press (empty bar)5 Cal Ski:15 SKILLWith a Partner6-Minute AMRAP10/7 Calorie Ski*Clean and Jerk Review**Ring Dip Progressions*:35 WODAMRAP 3 Minutes x 46 Clean and Jerk 165/115lbs12 Ring DipsRest 3:00Pick up where you left off.Feel: Muscle Overload/GasPacing SustainTarget Score: 6 RoundsScaling:Clean and Jerk: Should not...Read More

Wod 1- Teams of 27 Minutes- Split how you want15 Kb swings 20 Burpees Wod-210 Minutes Amraps You go I go10 Db snatches 50/3510 AirsquatsAt 5 minutes switch to10 Alt Single Arm Hang Clean and Jerk 70/5010 Air squats Wod 3- Teams of 2Barbell Ladder:45 Seconds per lift, :15 transition Weights TBDRead More

8am Endurance Little longer time domains today with a longer rest. these are not sprints but you can push the pace since you a get a 2 minutes rest every 4 minutes Teams of 3- 40 min as many cals as possible Partner 1- row 2 minutes Partner 2 bike 2 minutes Partner 3 restswitch...Read More

Friday 1/13Warm Up3 Min Bike (:30 moderate, :30 fast)-Barbell Progressions-Clean High Pull (Power Position)Clean (Power position)Hang CleanClean (from the shin)Strict PressPush PressPush JerkSplit JerkHollow Hold Progressions – holding each step :30 secondsKip SwingsPull UpsC2B Pull Ups** WARM UP WEIGHTS FOR BARBELL MOVEMENTS AND RMU/BMU**:25 WODFor Time with a partner, split anyhow:100 Clean and Jerks 135/95lbs100...Read More

Thursday 1/12Warm Up2 Rounds50 Single Unders or 50 Double Unders8 DB Squat Clean Thrusters200m Row: 15 StrengthIn Teams of 3:AMRAP 4 Minutes x 31 Split JerkRest 1:00 between AMRAPsRx: 185/125, 225/155lbs, 245/165lbsIntermediate: 135/95lbs, 165/115lbs,185/125lbsScaled: Weights to be decided by athletes/coachesTeams rotate 1 athlete at a time. The score is total reps completed.:40 WODFor Time25 Double...Read More

Wednesday 1/11Warm UpAMRAP 7 MinutesRow 15/12 Calories5 Shuttle RunsRest :30:15 SkillTeams of 2 – EMOM 10 minYoke carry with partner. One partner works while the other rests. Switching every minute.Yoke carry is 50 feet out and back.n:30 WODAMRAP 3 Minutes x 640/32 Calorie RowMax Shuttle Runs in remaining timeRest 2:001 shuttle = 25′ out and...Read More

Tuesday 1/10Warm UpOn a 7 Minute ClockRun 400m30 Jumping Lunges20 “½ American” KBSMax Freestanding HS Hold in Remaining Time:15 SkillAlternating EMOM 12 MinutesEven minutes 1 Repeatable set of Kipping or Strict HSPUodd minutes 1 Repeatable set of Pike HSPUAthletes who can perform both strict andkipping HSPU may choose based onweaknesses, 3 rep minimum.Athletes who cannot...Read More

Monday 1/9Warm Up2:00 of 4-way Banded GluteActivationThen 3 Steady Rounds12 DB Front Rack Lateral Squats10 Hip Extensions (or glute bridges ifGHDs are unavailable)12 Jump Squats10 Ring Rows:15 StrengthFind a 5RM Back Squat*build up slow, putting 225 on the bar to warm up for a 275 5 rep max is not slow. *you dont have to...Read More

Coaches Choice warm upThe in teams of 2Wod 110 Minutes amrap- you go i go5 pull ups 7 push ups9 SquatsWod 2“Heave and Ho” from the Barbell Beatdown AMRAP 12 MINUTES Ski Cals (One partner always working on the Ski) 50 foot Yoke carry (156lbs all divisions)  6 Sandbags over the yoke (will be set to...Read More

Endurance8am36 minutes of workTeams of 2 (pick one machine you like and one you dont, it does not matter which machine you get on first. we need to run more, don’t you agree? 18 minutes on one machine. Partner is on the machinePartner 2 is running 400m (lets make this 2-200’s so we dont have...Read More