Wod 112 Minute cap20-30-40-50 Cal row Wall Balls*15 sandbag squats between rounds Wod 212 Minutes20 Synchro DB snatches16 Toes to bar20 Synchro db snataches 16 Bar muscle upsWod 3 6 Minutes 1 partner establishes a 3 rep max touch and go clean1 partner establishes a 1 rep max clean *one partner works at a time,...Read More

35 Minute Amrapteams of 3, one works at a time50 cal ski50 Cal bike50 Cal row**12 Sled pushes between rounds- Down and back is TWO9amWarm-Up3 Sets for Quality1:00 Bike Erg10 Hollow Body Flutter Kicks10 Tuck-Ups15 Reverse Lunges ConditioningEvery 7:00 x 5 Sets400m Run15/12 Calorie Ski Erg12 Alternating Dumbbell Hang Clean and Jerk12 Burpee Box Jump...Read More

Activation and Mobility20 Banded Pull Aparts20 Seated 90-90 Rotations20/20 X-Banded Side Steps General PrepFor Quality:10:00 AMRAP30 Plate Hops10/8 Push-Ups10 Cossack Squats (No Weight)10 Wallball Press, Moderate*Full range of motion with good lockout on presses.Specific PrepWarm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press“Tauros” For Time:5 Sets:24 Wall...Read More

General Prep2:00 Cardio Choice2 Sets10 PVC Pipe Passthroughs10 PVC Pipe Around the Worlds:15/:15 PVC Pipe Prayer Stretch2 Wall Walks + 10 sec Wall Facing Handstand Hold:30 Jump Rope Snatch Primerw/PVC3 Dip Shrug High Pull3 High Hang Muscle Snatch3 Overhead Squat3 Snatch Balance w/empty barbell3 Dip Shrug High Pull3 High Hang Muscle Snatch3 Overhead Squat3 Snatch...Read More

General Warm-Up2 Sets: For Quality200m Run10 V-Ups:10 Hollow Hold10/10 Single Leg Glute Bridges5/5 Single Arm Rotational Ring RowSkill ProgressionsRope Climb Skill Work“Running Through the Middle”8 Sets for Time200m Run10 Toes to Bar200m Run2/1 Rope ClimbRest: 1:00 between sets Rope Climb: 15ft (4.5m)Level 2:200m Run + 10 Alternating Toes to Bar + 200m Run + 1...Read More

Mobility Prep and Activation10/10 Hand to Hand Wrist Circles10 Alternating Arm Swings10 Back Slaps5/5 World’s Greatest Stretch10 Alternating Scorpions10 Alternating Iron Cross Stretch 1 x Barbell Complex as a Group.Warm-Up EMOM9:00 EMOMMinute 1: Cardio ChoiceMinute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain ClimbersMinute 3: “Barbell Complex” Barbell Complex: 3 High Hang Muscle Cleans...Read More

Mondays workout is below but here is preview for the the week.Monday – August 18Strict Gymnastics + “Into the Fire” (Interval Conditioning)Stimulus: Controlled strength volume / Output intervalsFocus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensityTuesday – August 19Strength...Read More

Wod 1-16 Minutes- Split how you want500 M Row30 wall Balls30 Toes to bar Wod 2- split how you want10 Minutes400m Ski20 Bench press 135/95 (SPOT YOUR PARTNER) Wod 312 Minutes Ladder ofDeadliftsPower Cleans 205/125Burpees over your barStart at 3 and add 3 every roundRead More

Were you waiting for this to post? 8am Teams of 335 Minute amrap45 Cal Bike45 Cal Ski45 Cal row***21 Burpees AND 21 sandbags over the shoulder between every round. 9am3 Sets for Quality200m Run9/7 Calorie Ski Erg10 Hollow Body Flutter Kicks10 Tuck-Ups15 Reverse LungesConditioningEvery 6:00 x 6 Sets400m Run15/12 Calorie Ski Erg200m Run10 Burpee Box...Read More

Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30 Extended Plank Reverse Bridge:30/:30 Single Leg Glute Bridge Hold General Movement Prep3 Sets: For Quality8/8 Single Leg Romaning Deadlift12 Alternating Single Arm Kettlebell Swings6 Inchworm Push-Ups:12 Ring Support Hold Specific Squat Prep and Build5 Deadlifts with light loads off the floor3 Reps @ 40%3 Reps @ 50%3 Reps...Read More