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

8am Endurance Little longer time domains today with a longer rest. these are not sprints but you can push the pace since you a get a 2 minutes rest every 4 minutes Teams of 3- 40 min as many cals as possible Partner 1- row 2 minutes Partner 2 bike 2 minutes Partner 3 restswitch...Read More

Friday 1/13Warm Up3 Min Bike (:30 moderate, :30 fast)-Barbell Progressions-Clean High Pull (Power Position)Clean (Power position)Hang CleanClean (from the shin)Strict PressPush PressPush JerkSplit JerkHollow Hold Progressions – holding each step :30 secondsKip SwingsPull UpsC2B Pull Ups** WARM UP WEIGHTS FOR BARBELL MOVEMENTS AND RMU/BMU**:25 WODFor Time with a partner, split anyhow:100 Clean and Jerks 135/95lbs100...Read More

Thursday 1/12Warm Up2 Rounds50 Single Unders or 50 Double Unders8 DB Squat Clean Thrusters200m Row: 15 StrengthIn Teams of 3:AMRAP 4 Minutes x 31 Split JerkRest 1:00 between AMRAPsRx: 185/125, 225/155lbs, 245/165lbsIntermediate: 135/95lbs, 165/115lbs,185/125lbsScaled: Weights to be decided by athletes/coachesTeams rotate 1 athlete at a time. The score is total reps completed.:40 WODFor Time25 Double...Read More

Wednesday 1/11Warm UpAMRAP 7 MinutesRow 15/12 Calories5 Shuttle RunsRest :30:15 SkillTeams of 2 – EMOM 10 minYoke carry with partner. One partner works while the other rests. Switching every minute.Yoke carry is 50 feet out and back.n:30 WODAMRAP 3 Minutes x 640/32 Calorie RowMax Shuttle Runs in remaining timeRest 2:001 shuttle = 25′ out and...Read More