Strength: Bench Press 10 MIN EMOM 2 bench presses at 80% of 1rm WOD: 3 Rounds for Time: 20 Pushups 20 Box Jumps 24/20/10 20/17/15 Cal Bike 20 Russian KB Swings (70/53/36)Read More
Skill: Kipping/Butterfly Pull-ups (spend 10-15 mins on progressions) WOD: 21-15-9 Thrusters, 95# / 65#/55# Pull-ups *10 MIN HARD CAP *stimulus is a sprint. *Scale accordinglyRead More
Strength: Hang Power Cleans 5×3 (moderate load) ideally 75% of 1rm Power Clean WOD: FIVE 3 MIN AMRAPS: 12 Single Arm 1 DB Box Step Ups (50/35/25) (24/20/16) 6 Burpees Max Hang Power Cleans with time remaining (135/95/65) *Rest 1 Minute Between Rounds * After completing the first two stations, athletes will go for hang...Read More
WOD: For Time: 50-40-30-20-10: Calorie Row After Each Round: 10 Deadlifts (185/135) 40 Double Unders OR 60 singles *25 min time cap *Cashout time permitting- coach choiceRead More
Strength: Hang Power Snatch 5×3 (moderate load) ideally 75% of 1rm Snatch WOD: 13 MIN AMRAP 13 Hang Power Snatches (75/55/45) 200m Run (count run as 1 rep) 13 Toes to BarRead More
Strength: 10 MIN EMOM 1 power cleans ALL performed at 80% of 1rm WOD: For Time: 30 Lateral Barbell Burpees 30 Power Cleans (165/110/95) 30 Lateral Barbell BurpeesRead More
WOD: For Time: Cash In: 800m Run 80 Wallballs 20/14/10 60 KB Swings 53/35/26 40 Thrusters (95/65/55) 20 Box Jumps (24/20/10) Cash Out: 800M run *30 min time capRead More
Strength: Push Jerks (off the rack) work to a heavy single for the day in 13:00 minutes WOD: 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time Remaining: 9 Push Jerks (115/85/65) 9 Chest to Bar Pull-ups Rest 4 minutes 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time...Read More
WOD: 16 MIN AMRAP 16 Dumbbell Power Snatches (50/35/25) 16 Hand Release Pushups 16 Single Dumbbell Hang Clean & Jerks (50/35/25) 16/13/10 Calorie Bike *switch arms every rep on DB CASHOUT: 8 MIN EMOM MIN 1: :40 sec high plank hold MIN 2: :40 sec rig hangRead More
