Monday, July 9th

Monday, July 9th Skill EMOM 12:00 1) 5-8 Reps Strict Pull 2) 5-8 Reps Strict Push 3) 4/4 KB Single Leg RDL (moderate) WOD 4 Rounds For Time: 10 C2B Pull-ups 15 Hand Release Push-up 20 Single Arm KB FR Lunges...

Friday, July 6th

Friday, July 6th WOD 1 Round... 100 Double Unders 16 Deadlifts (155/105) 16 Hang Power Cleans 16 Push Jerks 2 Rounds... 50 Double Unders 8 Deadlifts (155/105) 8 Hang Power Cleans 8 Push Jerks 4 Rounds... 25 Double Unders 4 Deadlifts (155/105) 4 Hang Power Cleans 4...

Tuesday, July 3rd

Tuesday, July 3rd Skill 4 Sets, NFT 10-15 Ring Push-ups or Push-ups 1:00 FLR or Plank -Rest :30 between sets WOD For Time: 3:00 Max Cal Row Directly into, 5 Rounds 8 burpees 10 Box Jumps (24/20") Directly into, 3:00 Max Cal...

Monday, July 2nd

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...

Wednesday, June 27th

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 26th

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

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...