ST/Wod Prep: 13 minutes to find a Heavy Power Clean + F Squat + Push Jerk WOD: “Wise Men” AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) Rest 3:00 AMRAP 3: Macho Man (205/145#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks ***Advice: Start with...Read More

WU: Game, core stability, deadlift technique ST: Find a Heavy 5 Rep Dead lift in 15 min. “Build-a-Bod Wod” For Time: 50 Med Ball Sit-ups (20/14) 40 Push-ups 30 BB Curls (or with Dumbbells if equipment is low) 20 Deadlifts (185/125) 10 Burpees 20 Deadlifts (185/125) 30 BB Curls 40 Push-ups 50 MB Sit-ups **RX+: 225/155...Read More

SS: Build to a Heavy of the Complex- 1 Strict Press + 2 Push Presses + 3 Push Jerks For Time: 1K Row 40 Thrusters (BB) 40 Toes to Bar  Read More

Stamina- 22 Min AMRAP: 20 Wallballs (20/14) 20 KB Swings (2/1.5, American) 20 Burpees 20 Box Jumps (24/20) Mobility- 1 min ea: Couch, Fig 4, scorpion, thread the needle, Lax ball on Ham strings and Traps  Read More

GYMN: 3 x Max Hold Top of Rings Max Hold Bottom of Rings 15 Hollow Rocks *15 min cap EMOMx20: Odd: 15/12 Calorie Row Even: 6 Kipping HSPU *RX+ deficit  Read More

SS: Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS 4 Rounds For Time: 40 Double Unders 10 Deadlifts (95/65) 10 Power Snatch (95/65)      Read More

ST: Find a 1 Rep Max Front Squat in 18 min. For Time: 9 – 7 – 5 Squat Cleans (60% of 1 RM FSq.) Bar Muscle-up (scale= 2 Chest to Bar + 2 Pushups)Read More

Partner WOD- For Time: 125 Calorie Bike 50 Power Snatches (105/75#) 125 Calorie Row 50 Clean and Jerks (105/75# 250 Double Unders 50 Thrusters (105/75#) *scale accordingly  Read More

WU: 3 rds- 10 sec Hang 5 Hang-2 Actives 5 Kip Swings (small and controlled) 5 Push-ups 5 Pause Squats ST: Find a Heavy 3 Rep Bench Press in 16 min. AMRAP 12: 3 rounds of “Cindy” 15/12 Cal Row (Cindy = 5 pull-ups, 10 push-ups, 15 air squats) MOB: 1 min: couch, wall split,...Read More

WU: 800m Run 15 Bird Dogs 1 min. Plank hold 1 min. Down dog hold *Coach Mobility *Kettlebell Practice 9 – 15 – 21 For Time: KBS (2/1.5) *Merica Burpees *rest 5 mins 21 – 15 – 9 For Time: WBS (20/14) 10′ both Toes to Bar *WODS are to be done FAST.  Read More