1:00 Squat Hold20 Leg Swings (Front-to-back)2:00 Calf Mash *share the rollers20 Leg Swings (Side-to-Side)20 Cossack Squats (10 each direction)300m Run* pay attention to your time on this run, use this run to calibrate your speed for the MetConWod 1uh ohRotating, in teams of 3 for 10 Minutes3 Pause medball Squats 150/100*Pause is 1-second If no...Read More

Warm up 3 Rounds building in weight on your back squat5 Pull ups10 push ups10 Back squats Strength- short and sweet 2 sets of 9 back squats StrengthBack Squat2x9First set should be a moderate weight set, second is AHAP. May climb between working sets. Heavier than last time (July 28) AMRAP 24 Minutes15/10 Calorie Row...Read More

Partner wodRunning clock.. just keep on trucking, split work however you wantWod 1100 wall balls for timeWod 25 Rounds20 Kb swings25 Burpees30 Rower calsWod 3200 Air squats150 Sits ups100 Push upsRead More

8am endurance- teams 2 2 Rounds for total cals/reps4 minutes row1 Minute transition 4 minutes ski1 minute transition 4 Minute bike1 Minute transition 4 Minutes of burpees1 minute transition 6 teams start on ski ergs because thats what we have the least of. 4 Rounds warm up200m Run:20 Handstand Hold (Shoulder taps in rounds 3&4)12...Read More

2 Rounds 10 Scap Push Ups 10 Scap Pull Ups 10 Air Squats Then 2 Rounds :30 of Double Unders Rest :30 :30 of Burpees Rest :30 :30 of Empty Bar Hang Power Snatch Rest :30Straight into the wod todayRx today would be your true 60% of your 1 rep max snatchEvery 4 Minutes for...Read More

Every 2 Minutes for 8 Minutes200m run10 air squatsIn the remaining time of the interval hold the bottom of an air squatStrength. You’ll have 20 minutes to finish this strength piece, including warm up setsAfter your build to working weight go for 4-5 sets of 4 at 85 percent plus of your 1 rep max....Read More

Barbell warm up9 Minutes Minute 0-3 = 4 clean grip high pulls + 3 Power position power cleansMinute 3-6 = 3 hang position power clean + 3 front squatsMinute 6-9 = 4 full cleans (squatting) with empty bar, from the shin *on minutes with 2 movements finish all reps of the first movement, then all...Read More

Barbell warm up9 Minutes Minute 0-3 = 4 snatch grip high pulls + 3 Power position power snatchMinute 3-6 = 3 hang position power snatch + 3 overhead squat Minute 6-9 = 4 full snatch (squatting) with empty bar, from the shin *on minutes with 2 movements finish all reps of the first movement, then...Read More

Warm up300m Run30 lunges 200m Run30 Mountain Climbers100m Run:60 Second squat hold while holding a plate out in front of youThen 15 DB Power Cleans @ Workout weightStrength 4 sets of 4 front squats at around 80 percent. Between sets 16 lunges (8 each leg) with your dbs that you are using for the workout...Read More

Sunday Funday- teams of 2Wod 110 Minute Amrap20 Wall balls 20 Single arm DB snatches Wod 210 Minutes Amrap60 Doubles or singles 10 Bar Muscle ups Or 10 minutes 120 Singles 16 Pull ups Or mix and matchWod 38 Minutes 20 single arm db hang clean and jerk (complete 5 on one arm before switching20...Read More