Conditioning “Free Agent” 6 RFT200m Run21 Wall Balls (20/14)15 KB Swings (24/16kg)9 C2B Pull-upsRead More

Conditioning “Crack Back” AMRAP 2040/35 Cal Row30 AbMat Sit-ups20 Alt DB Snatches (50/35)Read More

Clean & Jerk Complex 5 Rounds on the 3:00s50 Double Unders2 P Clean2 F Squat 2 Push JerksSet 1@ 55%, Set 2@ 60%, Set 3-5@ 65-70% Conditioning “Snickers” for Time30-20-10Power CleansFront SquatsPush Jerks***Barbell weights (95/65)Read More

Conditioning “Goodie Bag” (cap 30:00)800m Run50/35 Cal Echo Bike40 T2B200m DBall Run (70/50)40 DBall Step-ups (24/20)50/35 Cal Echo Bike800m RunRead More

Snatch Technique 4 Rounds on the 2:00s3 Muscle Snatch2 Snatch Balance1 Hi Hang Squat SnatchSet 1@ 40%, Set 2@ 43%, Set 3@ 46%, Set 4@ 50% Conditioning “Catch and Release”5 Rounds on the 4:00s20 Stationary Double DB F Rack Lunges (50s/35s)21/18 Cal Row12 Kipping HSPU9 Deadlifts (225/155)Read More

Barbell Cycling EMOM 35 Touch & Go P SnatchesRest 1:00EMOM 33 Touch & Go P SnatchesRest 1:00EMOM 3 1 P Snatch Conditioning “Hot Flash” for Time (Cap 15:00)30-20-10P Snatch (95/65)Kipping HSPURead More

Conditioning “Skinny Post” AMRAP 2040 Double Unders20 Box Jumps (24/20)10 T2B5 Thrusters (135/95) Post WOD Midline Not For Time20 Alt Turkish Get Ups @ HAPRead More

Conditioning “Rest Stop”Inside a 5:00 Window600m Run1 Round of CindyIn time remaining, max Squat Cleans (135/95)Rest 5:00Inside a 5:00 Window400m Run2 Rounds of CindyIn time remaining, max Squat Cleans (155/105)Rest 5:00Inside a 5:00 Window200m Run3 Rounds of CindyIn time remaining, max Squat Cleans (185/135)Read More

Strength 12:00 to build to heaviest Press Complex2 P Press+ 3 P Jerk Conditioning “Overreaction” for Time15-12-9P Press (115/85)DB Box Step Overs (50s/35s) on (24/20)Directly into 15-12-9P Jerks (115/85)Box Jump Overs (24/20)Read More

Strength 5 Rounds on the :90sPausing Hang Squat SnatchPausing Low Hang Squat SnatchHang Squat SnatchLow Hang Squat SnatchSet 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65-70% Conditioning “The Devils Race” for Time2k RowRead More