Tuesday SS: Establish a 2RM Sumo Deadlift   WOD: AMRAP 14 4 Bar Muscle Ups (scale is C2B) 8 Deadlift (275/195) 12 Box Jumps (24/20Read More

Warm Up: 400m jog Couch Stretch 2 down and back handstand walk/ 10 shoulder touches 10 tempo air squat (5sec up 5sec down) Strength: Incline Dumbbell Bench 4×8 WOD: For Time 3-6-9-12-15 Thrusters Burpees  Read More

Warm Up: CC SS: 5×5 Good Morning WOD: 3RFT 16 Tire Flips 500m Row 20 Push Ups (feet on tire)  Read More

HERO WOD FRIDAY!!!!! Warm Up: CC GAME Couch Stretch 10 BB Glute Bridges 10 Super Slow Push Ups SS: Back Squat Work to 80% of 1rm then 3×5   WOD: “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups  Read More

Thursday Warm Up: Dynamic warm up x 10 Pigeon switches Strict press/Push press/Push jerk SS: Establish a max 1 Power Clean +3 Push Jerks WOD: “Running Grace” 30 Clean and Jerks (135/95) *Immediately after* 1 Mile Run For TimeRead More

HUMP DAY!!!!! Wednesday   Warm Up:  500m yog 10 candlestick rock to pistol 10 Broad Jumps Banded shoulder Mobility/Stretching   WOD: 4 Rounds 1 Legless Rope Climb 12 Pistols 6 Over The Box Jump (24/20)   ACC: x3 10 Hip ext 20 GHD Sit UpRead More

Tuesday Warm Up: CC   SS: Snatch Complex 1 High Pull + 1 Low Hang Snatch Below the Knee   WOD: AMRAP 10 8 Snatch (115/75) ADV (135/95) 12 Barbell Facing Burpees  Read More

Warm Up: 30 Cal Row Couch Stretch 10 Leg swing F,B,L,R 10 Hang 2 Active  SS: Front Squat 5RM   WOD: 21-18-15-12-9-6-3 Toes-2-Bar Cal Row Wall Balls (20/14) (10’)   **35 Min Cap**Read More