Warm Up- 3 rounds 10 cal row 20 Pass throughs 20 ohs with pvc Grab a bar Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on) 0-2 Minutes 7 Power Position Power Snatch Plus over head squat 2-4 minutes 7 hang position power snatch plus overhead squat 4-6...Read More

Warm Up 2 Rounds 15 perfect squats 7 HSPU or what ever variation or scaling you are doing for the wod Run 200 LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3...Read More

Fun Day Today. Time to relive “The Open” We will run this just like the open! Partner up so you can count reps for each other. we will have score sheets. Everyone review the movements as a class, pair up, we will run 2 heats per class. Workout 18.1 Complete as many rounds as possible...Read More

Warm Up 30 Perfect squats against the wall 20 Empty bar squats Session 15 of 20 rep back squat! Warm up with two sets of 10, then 2-3 sets of 7-10 building you up to your 20 rep weight! ****NOTE.. This program ends this week. We are getting up there in weight. if you are...Read More

Warm up 3 rounds 20 Doubles or attempts 10 Push Ups Run 200 Skill/Strength 0-2 Minutes 8 power position power cleans 2-4 Minutes 8 Hang positon Power cleans 4-6 Minutes 8 From the shin power cleans. 14 Minutes to establish a 3 rep max touch and go power clean. Newer athletes drill technique over how...Read More

Last day you should practice for Tampa bay games. TEAMS OF 4 TODAY! Only 1 team will get to use the ski erg! Wod 1 10 Min AMRAP Buy In:  Females Complete 500m Ski/Males Complete 500m Ski 30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25) 20 Bar Muscle Ups – one...Read More

8am- Lets run 400’s they are good for you! 8×400 with 90 second break or 10×400 with 90 second break 9am Mobility 10 am Partner wod, teams of 2, split the work however you want. 1000M row 400M sled push (down and back 4 times) 80 snathces 115/75 800M run with the heaviest slam ball...Read More

Warm up- Hand Stand Progression Review Wall Walks, Holds, Holds Off A Box. Strength/Skill Push Jerk 20 empty bar push jerks from the rack. Then 3,3,3,3,3 add weight until you miss. Wod 16 minutes 20 Sit ups 20 Kb swings 70/55 25 Feet handstand walk run 200m Scroll for scaling options.   Intermediate Option 16...Read More

Session 14 (if you havent missed any) of 20 rep back squats Warm Up- 30 Air squats with a 1 second hole 20 Empty bar front squats, work on a perfect front rack position 2 sets of empty bar back squats 3 set of 10 gradually increasing weight to work up to your 20 reps....Read More

Warm up- 50 Pass throughs with a Pvc 50 OHS with a Pvc Grab an empty bar- 0-2 minutes 10 power position power snatches 2-4 Minutes 8 hang position power snatches + Over head squat 4-6 Minutes 8 Snatches from the shin 14 Minutes to build up to heavy a set of 3 snatches, work...Read More