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

Sunday Funday-split how you want parnters Wod 1- 8 minutes 20 Single arm Alt db snatches 10 Pull upsWod 2- 12 Minutes 200m Dumbbell Farmer’s Carry, 50’s/35’s (walk together switch weight when you want15 Dumbbell Thrusters, 50’s/35’s5 Rounds for time of:500m Row20 Toes-to-bar16 Dumbbell Burpees, 50’s/35’sRead More

EnduranceTeams of 4Waterfall2 Minutes per station (go until every person has gone through 5 times)1- bike2- row3- Ski4 RestAll for cals. score is total off all machines9am classAMRAP 26 Minutes with a partner, alternating movements:8 Toes to Bar8/6 Cals5 Hang Squat Cleans 165/115lbsRead More

4 Minute Machine of Choice, performed as :50 moderate pace, :10 HARDThen4 Rounds8 Empty Bar Power Snatch8 Kip Swings 8 Ring RowsPulling skill work3 Rounds (if you are not to bar muscle up work yet, spend this time practicing the kip)5 jumping into bar kips, as singles3 Kips + Knees up/Press downthenEMOM 3 Minutes 1-3...Read More

1:00 Spiderman Lunges20 Med. Ball Squat Cleans1:00 Lateral Burpees over Bar20 Unbroken Wall Balls 1:00 Aframe Toe TouchesStrength EMOM Until failure:1 Squat Clean Thruster 135/95lbsMen add 10lbs per round. Women add 10lbs per round for the first 3 rounds, then add 5lbs per round.STRENGTH/SKILLStimulus: HeavyRest: As prescribed Coach Focus: The thruster is one of our...Read More

Hip Openers, 2:004-way Banded Glute Activation, 2:00,then:15-12-9Calorie MachineJump Squats Hollow RocksBack Squat5×5 @ 95% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good...Read More

Pigeon Stretch 2:00/ SideThen3 Rounds10 Box Step Ups with Light DB10 Alternating DB Hang DB Snatch 10 PVC OH Squats4 Sets3 Shallow Kips (tight & fast)3 Big Kips (Elevation is the goal)1-3 bar Muscle Ups Rest as needed betweenOn a 9 Minute Clock:60 Single Dumbbell Box Step Ups 50/35lbs, 24/20”Then,AMRAP in remaining time:6 Overhead Squats...Read More