A.  6:00 EMOM – 1 Power Clean + 1 Push Press + 1 Push Jerk B.  For time – 18:00 CAP 800 Meter Run 20 Power Clean (135/95) 400 Meter Run 20 STOH 800 Run 20 Clean & JerkRead More

OPEN GYMRead More

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead More

A.  10:00 Partner WOD 10 KB Swings (24/16 – american) 10 KB 1-arm press (5/5) *One complete a round, other partner holds front rack (heavy) B.  6:00 TGU (light, working perfect technique) C.  10:00 MobilizeRead More

A.  MU Skills B.  OT5:00 For 5 Rounds 0-5:00  – 20/15 Cal Row + 50 WB 5-10:00  – 20/15 Cal Row + 15 MU 10-15:00  – 20/15 Cal Row + 50 Box Jumps 15-20:00  – 20/15 Cal Row + 15 MU 20-25:00  – 20/15 Cal Row + 50 WBRead More

A.  6:00 OTM – 3 TNG Power Clean (increasing weight) B.  Death By:  Power Clean (135/95) & Burpee *15:00 CAP – Split reps in 1/2 after complete C.  HS Walk/Wheel Barrel RelayRead More

A.  Work up to Max Thruster (Rack) B.  5 Rounds for time: 10 Thruster (115/75) 2 Rope Climb (sub 10 Ring Row) 200 Meter Sprint 1:00 RESTRead More

A.  21:00 EMOM Minute 1 – 10 Deadlift (185/125, moderate heavy, Good form) Minute 2 – 20 GHD Sit-up or 25 Ab Mat Minute 2 – 50 Double Unders or :40 of attempts/fast singles B. 5:00  Light Sled Relay (fast 25m sprints)Read More

A.  Strength – 5 Rounds:  1 Press + 2 P Press + 3 P Jerk B.  10:00 AMRAP      10 Burpee      8 T2B      6 STOH (Pick a weight- from ground) C.  CORE – coaches ChoiceRead More

A.  Olympic – 7:00 EMOM – Snatch + OHS (increase) B.  For time:      20 Snatch (power or squat, M:135/115/95, W:95/75/65)      30 OHS (if you can’t OHS snatch weight, do front squat)      400 Meter Run      50 Pull-ups      400 Meter Run      30 OHS (if you can’t OHS snatch weight, do front...Read More