Couch Stretch 2:00/ SideThen3 Rounds10/7 Calorie machine15 Russian KB Swings10 KB Goblet SquatsThen, 2:00 4-way Banded Glute ActivationStrength Back Squat5×5 @ 87.5% 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.WodOn a 10...Read More

2:00 Banded Pull ApartsThen10 Snatch Grip RDLs10 Muscle Snatches20 Lateral Box Step Overs Unweighted8 Hang Power Snatches8 Overhead Squats20 Lateral Box Step Overs Unweighted6 Behind the Neck Snatch Grip Press 6 Snatch Balance Strength/skill all light weight or empty bar1×5 Tall Squat Snatch, empty bar1×5 Power Position Squat Snatch, Empty Bar1×3 Hang Squat Snatch, in...Read More

Sunday Funday teams of 2Wod 1-Classic8 minutes Alternating rounds6 Kb swings4 goblet squats Run to conesDont start working until your partner tags you inWod 2-10 Minutes Amrap split how you want20 wall balls 10 cals on ski or bike Rest 5 minutes BUT start to warm up for your one rep tryWod 3-8 Minutes for...Read More

8 am endurance team of 2Rower and ski erg today15 minutes each machine, score is total metersPartner 1- Ski or row for meters while Partner 2 runs 400, switch after partner 2 is backKeep track of your runs because that will be added to your total meters at the endAt the 15 minute mark switch...Read More

1:00 PVC Pass ThroughsThen3 Rounds20 Air Squat > Front Squat > Thruster (R1, 2, 3, respectively)15 Kip Swings > Ring Rows > Strict or kipping pull ups 10 Burpees (all three rounds) “MF 22.0” 24 minute cap18-14-10Thrusters 95/65lbsToes to BarBar Facing BurpeesRest 2:00, then:14-10-6Thrusters 115/80lbsChest to Bar Pull UpsBar Facing BurpeesRest 2:00, then:10-6-2Thrusters 135/95lbsBar Muscle...Read More

300m Run20 Air Squats50’ High Knees50’ Butt Kickers50’ Lunge and Reach50’ Duck Walk20 Front Squats, empty bar300m RunThen,1×3 Power Position Squat Clean1×3 Hang Squat Clean1×3 Squat Clean w/ light weight Then, continue building to 1st barbell weight.WodEvery 2 Minutes for 24 Minutes250′ Shuttle RunX Squat Clean *250′ Shuttle RunSet up a 25-50′ section and perform...Read More

20 A-frame Toe TouchesThen,Alt. EMOM 6:00, each movement twice:1- 10/8 Calorie Row2- 10 Pause Ring Rows (Pause at top of row) 3- 15 Russian KB Swings Rope Climb Skill1×3 Seated Foot locks1×3 Seated Foot Lock + Stand1 “as many pulls as possible” Rope Climb1 Rope Climb AMRAP 24 Minutes, alternating movements with a partner:2 Rope...Read More

30 Calorie Row/SkiThen20 Band Pull Aparts20 Step ups  24/20”20 Band Pull Aparts 20 Empty Bar Push Press Strength EMOM 15 Minutes 1 Split Jerk w/ pause in the dip and in the catchCoach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to...Read More

2:00 Hip Openers1:00 Air Squats with glute band around kneesThen4:00 row or bike*Every minute starting at 0:00, perform 3 KB Taters Back Squat5×5 @ 85% 5RM from last week.All sets are at the same weight.Rest 2-4 minutes between sets. *See Coach’s notes for athletes who did not do a 5RM last week. Optional AccessoryEMOM 12...Read More

One class as usual 9amPretty straightforward partner wod. Looks easy enough right? 25 Minute Amrap20 Power cleans 155/12550 Meter sled push heavy (halfway down the parking lot, other partner pushes it back up)20 burpeesRead More