WARM UP 1:00 PVC Pass Throughs -Then- Every 2 Minutes for 8 Minutes 8/6 Bike Calories 6 S-Arm DB Power Clean>Squat Clean* 20 Single Unders>Double Unders** **Snatch Positional work w/ Empty Barbell High Pull Power Position Hang Power Snatch :20 STRENGTH EMOM 10 Minutes1 Power Snatch @ 70-80% :40 WODAMRAP 6 Minutes4 S-Arm DB Squat...Read More

WARM UP 2 Rounds100 M RunLine Drills (25 ft distance each skill) -Butt Kicks -High Knees -Walk on Toes :10 CONDITIONINGAll performed on your weakest machine: 4:00 Machine Rest 1:00 3:00 Machine Rest 1:00 2:00 Machine Rest 1:00 1:00 Machine Rest 1:00 1:00 Machine Rest 1:00 2:00 Machine Rest 1:00 3:00 Machine Rest 1:00 4:00...Read More

Tuesday 2/14 WARM UP AMRAP 7 Minutes 3 Inch Worms 5 Burpees 10 Ring Rows 5 Burpees :10 STRENGTH AMRAP 1:00 x 5 Max Wall Walks Rest 1:00 *For athletes developing the skill choose: – Max Scaled Wall Walks – Max wall walk progression* *wall walk progression= From top of push up, 2 plank shoulder...Read More

Monday 2/13 WARM UP With a partner, 3 rounds each P1: 20 Wallballs P2: Air Bike Partners switch when wallballs are complete. Use a light enough ball to allow for 20 reps unbroken every round. STRENGTH Back Squat- Last week of work on the 5×5’s. We know a lot of you had a successful cycle...Read More

Coaches choice warm upThen in teams of 2Wod 1- alternating rounds for 10 minutes 5 pull ups10 push ups 15 squats**if that takes a person more than a minute scale the numbers back so it takes closer to 45 secondsWod 2 – split how you wantAmrap 30 minutes 4 rope climbs (scale to 12 pulls...Read More

8am endurance- team of 235 Minute Amrap for Meters Partner 1- starts on a ski or rowPartner 2- Carries a sandbag (bear hug only) 25 feet then does5 sand bag cleans 6 Burpee box facing step over (NO JUMPING TODAY!!!!) 5 sand bag cleanscarry sandbag back to machine and switch spots 9am Coaches choice warm...Read More

Friday 2/10 WARM UP200 M Run5 Inch Worms15 Box Step ups12 Empty Bar RDLs12 Single Leg Box Step Downs10 Deadlifts10 Box Jump Overs :10 SKILL WORK 10 Scap Pull Ups Rest 2×8 Gymnastic Kips Rest 2×6 Gymnastic Kips to Target with Partner Rest 3×4 Toes to Bar :20 WOD 6 Rounds 4 Deadlifts 275/185lbs 8...Read More

WARM UP Straight Through2:00 Air Bike20 Leg Swings (each leg)25ft Inchworm5 Shuttle Runs1:30 Air Bike20 Leg Swings (each leg)25ft Spiderman Lunge5 Shuttle Runs:30 Air Bike5 Shuttle Runs*1 Shuttle Run is 25 ft :15 WODAMRAP 1 Minute x 7250m BikeMax Shuttle Runs in remaining time Rest 4:00 * Today’s Shuttle Run 1 Rep = 25′ (so...Read More

WARM UP 2:00 Bike THEN2 Rounds10 Dead Bugs8 Glute Bridges (hold 3seconds at the top)10 Bird Dogs8 Split Squats each leg – may use light weight DB (Rear foot elevated on bench to get greater ROM. Can sub with a lunge if stability is an issue)8 Empty Bar Back Squat :15 STRENGTH Back Squat 5×5...Read More

WARM UP Banded Pull Aparts during WB Brief AMRAP 6 Minutes 10/8 Cal Bike 10 Ring Rows 8 Plate Ground to Overhead 15-25lbs :15 Handstand Hold THEN Hollow Hold Progressions *Enforce strong hollow and arch positions when on the rig for skill work. :15 STRENGTH AMRAP 1:30 x 4Max Sets of 5 Chest to Bar...Read More