5 Inch Worms + 2 Push Ups|ThenAMRAP 5:008/6 Cal Bike3-5 Strict Pull Ups 10 Air SquatsNo strength, warm up to your snatch weight “Alice in Pains”*you can start working on your next round if you finish your 2 rounds in the 3 minutes. You don’t have to wait til the clock hits 3 to go...Read More

Lat Smash 1:30-Then-20 Band Pull Aparts10 Burpees over Bar10 Empty Bar Alternating Forward Foot Split Jerks with a Pause in the receiving position10 Burpees over Bar 20 Band Pull ApartsStrength-10 Minute Emom1 Jerk dip1 Split jerk (light weight)Every 2 Minutes Until Failure8 Burpee Box Jump Overs 24/20″1 Split Jerk @ 65%**Add 10lbs each round until...Read More

Couch Stretch 2:00/ Side-Then-3 Rounds8 Calorie Row8 KB Taters-Then- 2:00 4-Way Glute Activation Steps + 5 Air SquatsStrengthWe have spent the last 6 grueling weeks refining and developing the Back Squat with today in mind. Coaches should remind athletes to be very deliberate with their warm up sets, because too few or too many can...Read More

Wod 1- 10 Minutes Amrap- 1 Partner Working at a time30 Air Squats20 Burpees Wod 2- 10 Minute Amrap20 Slam balls over the shoulder20 lunges with your slam ball overhead Wod 315 Minutes Amrap20 Cal Row20 DB thrusters200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can...Read More

8am endurance Teams of 2 for meters. you will be non stop working. 13 minutes at each machine13 min bike (each mile on the bike is 1600 meters) 13 Ski13 rowWhile one person is on the machine the other runs 400m. keep track of your runs. total score is meters including meters ran.9 am partner...Read More

500m Row-Then-3 Rounds10 Single Leg RDLs Empty Bar5 Tempo Empty Bar Strict Press (3-Count Up & Down)-Then- 250m Row Strength/Skill5 sets of 3 deadlifts building to your wod weight. In between sets do one set of 2-5 HSPU “Workout 18.4”Partner up and have someone count for you. open is right around the corner. Might as well...Read More

2:00 T-spine mash on Foam Roller2:00 4-way Banded Glute Activation Steps + 5 Air Squats-Then-AMRAP 5:00*200m Row5 Kip Swings10 OHS with PVC Pipe *Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd round.Strength/skillOn a 12 Minute Running Clock Build to a heavy set of 3 OHSfrom the floor. AMRAP 7 Minutes27...Read More

12-10-8Lunge Steps>Goblet Lunges>DB Front Rack LungesLight DB Strict Press>DB Push Press>DB Push JerksLateral Burpees over DB (every round) (Round 1 > Round 2 > Round 3) Strength/skillEvery 2 Minutes for 8 Minutes1-4 Seated Strict Muscle Ups (Low rings) Use a band as a modification to allow every athlete the ability to practice this drillWodAMRAP 6...Read More

6 Minute C2 Machine0:00-3:00-Forever Pace3:00-5:00-Sustain Pace 5:00-6:00-Reach PaceSplit Jerk Warm Up20 Band Pull Aparts (10 palms up, 10 palms down)10 Plank Shoulder Taps (ASlowAP)10 Strict Presses10 Push Press 5 Empty Bar Split Jerks, Pause in the catchBuild up a little past your 50 percent for the wod, then take weights off and leave on 50...Read More

2:00 Couch Stretch (1:00 per leg)Then3:00 Machine, Increasing intensity each minuteThen40 Single Leg Glute bridges20 Russian Kettlebell Swings 53/35 10 Jump Squats for HeightSecond to last back squat sessionBack Squat5×5 @ 97.5% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. This is your last week of percentage work before...Read More