3 Rounds 12 Air Squats > Empty Bar Front Squats for the last 2 rounds8 Tempo Push Ups6/4 Cal Bike :10 SKILL:30 DeadhangRest :30:30 Scap Pull UpsRest :30:30 Gymnastic KipsRest :305 Kip + Pull Up + KipRest :303 Kip + Chest to Bar + Kip Rest 2:00, then: EMOM 5 minutes 1-3 bar Muscle Ups...Read More

Thursday 1/26 WARM UP 1:00 Banded Pull Aparts (7’s)10 Cal SKI8 Push Ups10 Double DB Press :15 SKILLEvery 2 Minutes for 12 MinutesMax Handstand Walk/Handstand Shoulder Taps/Handstand Hold *Athlete works for :60 and rest for :60 each round*if you absolutely are not going upside down you can do a minute static db hold overhead or...Read More

WARM UP 4-way Banded Glute Activation Steps, 20 per direction 2 Steady Rounds 12 Bird Dogs 15 Pause Goblet Squats w/ band around knees (light) 10 Elevated Calf Raises :10 STRENGTH Back Squat 5×5 Rest 3-5 minutes between sets Set 1: 87.5% Sets 2-4: 87.5-92.5% Set 5: 87.5% *Based off 5RM. Build up to 87.5%...Read More

WARM UP 2:00 Machine25 feet Butt Kicks2:00 Machine25 feet High Knees1:00 Machine25 feet Duck Walks *Pick the machine you plan to use in the WOD if it’s not the rower.*this workout is tough. If you are pushing the pace on seven 2 minute row interval you are going to be completely spent when you leave....Read More

3 Rounds200m Run5 KB Taters8 Burpees over the KB3 Inch Worms :15 SNATCH REVIEWPower Position High PullSnatch (Power Position)Hang SnatchSnatch TTB REVIEW Kip SwingsSTRAIGHT LEG TTB to target w/ partner (Grab yo bestie!)Warm up snatch weight for WOD. :30 WODAMRAP 4 Minutes x 4 12 Toes to Bar 10 Bar Facing Burpees 3 Snatches @60-70%*...Read More

THURSDAY 1/19WARM UP3 Rounds200 M Row6 Double DB Press8 Push Ups10 Air Squats:15 SKILLHSPU (3 Continuous EMOMS)Every Minute for 2 Minutes:20 HS HoldEvery Minute for 2 Minutes1-3 HSPU NegativesEvery Minute for 2 Minutes1 Set of HSPU (Reps should FAST):30 WODAMRAP 20 Minutes1 Squat Clean 185/125lbs5 Handstand Push Ups12/10 Calorie RowTarget Score: 10-15 RoundsScaling:Squat Clean: Should...Read More

WEDNESDAY 1/18WARM UPEvery :30 seconds for 3 MinutesTWO 25 Foot Shuttle Run (down is ONE, back is TWO)Straight into Class warm Up with Coach(25 feet)Butt KicksWalk on ToesWalk on HeelsInch WormsHollow Hold Progressions :30 hold at each positionKip SwingChin Over Bar Pull UpsChest to Bar Pull UpsBMU:20 SKILL/CAPACITYAMRAP 5 MinutesSets of 1-5 Bar Muscle UpsOR5...Read More

TUESDAY 1/17WARM UP2 minutes Banded Glue ActivationEvery 2:00 For 8:0010 Calorie Row, hard but not sprinting10 Air Squats x2 > Jumping Air Squats >Empty Bar Back SquatsPlank Hold in remaining time:10 STRENGTHBack Squat5×5Rest 3-5 minutes between setsSet 1: 85%Sets 2-4: 85-90%Set 5: 85%All % based on 5RM.:45 CONDITIONING10 Minutes Max Calorie RowRead More

MONDAY 1/16WARM UP1:00 Banded Pull Aparts (All 7 ways)2 Rounds8 Burpees7 Strict Press (empty bar)5 Cal Ski:15 SKILLWith a Partner6-Minute AMRAP10/7 Calorie Ski*Clean and Jerk Review**Ring Dip Progressions*:35 WODAMRAP 3 Minutes x 46 Clean and Jerk 165/115lbs12 Ring DipsRest 3:00Pick up where you left off.Feel: Muscle Overload/GasPacing SustainTarget Score: 6 RoundsScaling:Clean and Jerk: Should not...Read More

Wod 1- Teams of 27 Minutes- Split how you want15 Kb swings 20 Burpees Wod-210 Minutes Amraps You go I go10 Db snatches 50/3510 AirsquatsAt 5 minutes switch to10 Alt Single Arm Hang Clean and Jerk 70/5010 Air squats Wod 3- Teams of 2Barbell Ladder:45 Seconds per lift, :15 transition Weights TBDRead More