Warm Up 40 one armed ohs with kettlebell or dumbbell then 40 push ups 50 sit ups Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM 10 minute EMOM 2 Hang Cleans (from the power position 2 front squats Last hang clean can...Read More

Warm Up, Row 500 Practice 5 minutes of double unders 40 One handed overhead squat with a dumbbell or Kettlebell (everday this week) Strength Back Squats- 10,8,6,4,4,4 Work from 60 percent to 85-90 percent Wod- 10 Minute Amrap 10 KB swigins 6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you...Read More

Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20 25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want. 60 Deadlifts (135 / 95lb) 30 Burpees 60 Front Squats (135 /...Read More

8am Endurance – 200,200,400,400,800,800,400,400,200 9am Mobility 10am Partner Chipper 30 minute cap 100 Wall Balls 90 KB Swings 80 Burpees 70 air squats 60 Cal rower 50 Cal Bike 40 Snatches 95/65 30 ski erg cal 20 Clean and jerk 135/95 10 Man makersRead More

Warm Up 5 Rounds 5 pull ups 10 push ups 15 squats Strength- Front Squat 7,7,5,5,3,3 add weight each time Wod 16 Minutes 10 Deadlifts 225/95 10 HSPU 25 doubles (Have to practice, open is coming) Run 200mRead More

Warm up- 800 meter sandbag run with a buddy 40 1 armed OHS with a light dumbbell Strength Snatch emom 10 minutes 3 power snatches or 3 full snatches or any combo.. every rep from the ground Wod- 16 Minutes 20 Slam balls 20 Sit ups 1 Heavy Farmer Carry to the end of the...Read More

Warm Up- Partner Bike 10 minutes switch every minute Strength- Push press- Dip and Drive 5,5,5,5,5 Wod- 16 Minutes 5 Power cleans 185,135 1 Sled push 1 rope climb (Add 2 Power Cleans every round) Round 1=5 Round 2=7 Round 3=9 Round 4=11 and on and on and on……Read More

Warm up 4 rounds 10 push ups 10 pull ups 10 squats 10 cals Strength- 10 Minutes emom 1 power clean, 2 front squats, 1 shoulder to overhead Wod- 6 Rounds 10 Front rack lunges IN PLACE with barbell 155/105 (if the barbell isnt working out, use Dumbbell, if thats not working hold dumbbells at...Read More

Warm up- 2 rounds 10 push ups 10 pull ups (strict if possible) 15 air squats or start your empty bar warm up squats Strength 5 sets of 7 Back squats Add weight each round, set a goal of 80 percent of your 1 rep max Strict 20 minute cap- Starting the wod at :35...Read More

Strength, Endurance, Body-weight 12 minutes at each station Station 1 Row and Bike Set your rowers and bikes back to back- One partner on the rower and one on the bike On 3,2,1 go both work for 1 minute Rest One Minute and switch machines Repeat- It will be 3 intervals each on each machine...Read More