Back Squat 5,5,5,5,5+ go heavier than your 7’s last week, Last set is 5 plus til failure (or close, please use spotters) Wod 16 Minutes Amrap 5 Deadlifts 4 Power Cleans 3 Front Squats Run 200 Weight is 135/95 for all movements. If you say “But i can deadlift more than that” its a 700...Read More

Strenght Clean and Jerk Complex- Find one rep max build up to this Complex is Squat clean-hang squat clean-push jerk-split jerk *if you dont have squat cleans yet use power cleans Wod- 5 Rounds for time 20 Cal row (or 15 cal bike) 15 Wall balls #20/#14 10 toes to barRead More

Wednesday Bench Press 5 sets of 5, heavier than your 7’s last week Wod- Options today “Nancy”- if you are doing this wod you need to be getting warmed up to overhead squats between your bench sets. 5 Rounds 400M Run 15 Overhead Squats ————————-OR——————————– Gerry Run 1 mile Row 2000m Run 1 mile  Read More

1000 m row and 5 minutes double under practice, Overhead squat with an empty bar to warm up for snatches Strength- Power postion Snatch- Build up very slow to a one rep max- 1,1,1,1,1+ it’s going to take a few sets. we are going to practice these. If you finish early jump on a bike...Read More

Warm Up- 50 Cal bike or 60 Cal row Strength Front Squats 5 sets of 5+, 70% plus of your one rep max- Last set is til failure Wod. 14 Minute Amrap 10 Dumbbell snatch 50/35 (5 each arm) 10 bike Cals or 15 rower cals 10 box jumps (or step ups)    Read More

Sunday Funday teams of 2-split work however you want Wod 1- 10 minute amrap 10 burpees 10 hang cleans 95/65 ———Rest 2 minutes————– and add weight to your bar Wod 2-  8 minute amrap 8 push press 115/75 8 front squats ——-rest 4 minutes———– and add weight Wod 3 – 6 minute amrap 6 deadlifts 135/95...Read More

Endurance: 8am Warm up, run a slow mile Then   400m, 400m, 800m, 800m, 800m, 400m, 400m Rest 90 seconds after your 400’s, rest 2 minutes 30 seconds after you 800’s. Mobility at 9am Bootcamp at 10amRead More

Strenght Deadlift 5 sets of 5- we’re not going for world records here. We are working on form. Goal is to build up slow and get to a weight thats a little heavier than you are going to use for the wod then drop back down to your wod weight and get ready for 20...Read More

Strength Snatch 6 sets of 2- Work up to the first set. A lot of warm up please Wod 21-15-9 Full Snatch 95/65 dips ** 3/2 rope climbs after each round Time to work on skill for the open, it’s a month away!!!!!!!!!!Read More

Strength Bench Press 5 sets of 7, heavier than your 10s last week WOD 5 rounds for time 10 hspu (sub push ups) 10 Chest to Bar Pull Ups (sub ring rows or regular pull ups) 40 doubles (60 singles) Dont forget about our personal training options. If you are feeling like you need extra...Read More