Monday, July 2nd Strength Snatch Complex Build to a heavy Snatch DL + Hang Squat Snatch + Below Knee Squat Snatch WOD Every 3:00 for 6 Rounds: Run 400m 3 Power Snatch (115/75) 3 Squat Snatch (115/75) * Record your slowest...

Friday, June 29th WOD 5 rounds for time of: • 400m run • 30 Box Jumps 24/20" • 30 Wall Balls

Thursday, June 28th Strength Start Moderate and build each set to heaviest set of 7 (12:00 Clock) WOD Every :90 for 5 Rounds 100m Run 7 HSPU (Strict optional) 7 Deadlifts (225/155)...

Wednesday, June 27th Gymnastics Skill 3 Sets :30 Ring Support :30 Bottom Ring Dip or Bottom Push Up :30 Bar Hang :30 Hanging L-Sit or Seated Knee Tuck Rest 90s between sets Strength AMRAP 18:00 25/20 Calorie Row 20 AbMat Sit-Ups 15...

Tuesday, June 19th Strength EMOM 12:00 2 Heavy Power Clean & Jerk *Build in weight as you go, start light-moderate and work to moderate heavy WOD For Time: 100-80-60-40-20 Double Unders 15-12-9-6-3 Clean & Jerk (135/95) 12:00...

Monday, June 25th Strength Overhead Squat 15:00 to build to a heavy 3 Rep OHS WOD 3 Rounds / 1:00 rest between rounds of: AMRAP 4:00 3-6-9-12-15 and so on... OHS (95/65) T2B Pick up where you left off each round and try to get as far as you can by the end of round...

Monday, June 18th Strength E2MOM x 6 Sets 1 Clean DL + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat Same weight across all sets. Load should be heavy. WOD Nasty Girls 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95) 15:00...

Friday, June 15th Strength 3 Sets, NOT for Time 25ft Handstand Walk or :30 Handstand Hold 50 Double Unders or 1:00 Practice Max Strict Ring Dips (Banded or Box) Rest 1:30 between sets WOD For Time 30 Thrusters (95/65) 30 Toes to Bar 60 Wall Balls 30 Toes to Bar 30...

Thursday, June 14th Strength/Skill Power Snatch EMOM 10:00 Power Snatch 3 TNG Power Snatch Goal is to focus on cycling...not for load WOD For Time 2 Rounds 10 Power Snatch (175/125) 12 Burpees Over the Bar 2 Rounds 10 Power Snatch (115/75) 12 Burpees Over the...

Wednesday, June 13th Strength 3 Sets, Not For Time 5 Weighted Pull-Ups Superset with... 5/5 Single Arm KB Row (30X1) -Rest 90s between sets WOD AMRAP 5:00 (x3) 12/10 Calorie Row 10 Russian Swings (70/35) 8 Box Jumps (30/24) Rest 1 minute, repeat 2 more...