SS: RDL 8×3 Work to a heavy weight without sacrificing form. WOD: 4 Rounds for Working Time & Total Pull ups: 200 Yard Sprint 20 Wallballs 20/24 ME Pullups ADV:C2B Rest 2:00 Minutes Each round *Sprint should be an all out effort, the idea is to see how many pullups we can do after elevating...Read More

SS: Push Press 1×5@50%, 1×5@60%, 1×3@70%, 6×3@70% WOD: “20 Minute Alternating EMOM” Even: 3 Squat Snatch 135/95 ADV: Bodyweight Odd: 10 Pistols Endurance WOD Warm up:W/Class SS: 10 Minutes to Establish a 1RM Push Press WOD: “30 Minute AMRAP” 150 Meter Sprint 1 DB Snatch Each Arm 150 Meter Sprint Back 1 Pistol Each Leg...Read More

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SS: 12 Minutes to Establish a 1RM of the Complex: 1 Hang Power Snatch+1 Snatch Balance+ 1 OHS WOD: “For Time” 100 Double Unders 21-15-9 Deadlift 225/155 ADV: 275/175 Box Jump 24/20 ADV: 30/24 100 KBS 55/35 *This is a 21-15-9 WOD with a Buy in of 100 Double Unders and a cash out of...Read More

SS: Back Squat 1×5@50%, 1×5@70%, 1×3@70%, 6×3@80% WOD: “Nancy” 5RFT 400 Meter Run 15 OHS 95/65 Core: 8 Round Tabata Hollow Rocks Endurance WOD Warm up: W/Class SS: 3xME Bodyweight Back Squats with a limit of 20 Reps each set, WOD: “Long & Light Nancy” 30 Minute AMRAP 500 Meter Run 15 OHS 75/45Read More

SS: 5 Minute EMOM: 3 Power Cleans RX:185/125 Scaled: 115/75 ADV: Start at 155/95 Add ten each minute for a final weight (195/135) 3 HSPU RX: HSPU ADV: Deficit HSPU Scaled: Push Press 115/75 WOD: “Open WOD 15.4” 8 Minute AMRAP: 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 185/125 9 HSPU 3 Cleans...Read More

SS: 5×5 Pendlay Row AHAP *Bar starts on ground every rep. The movement is initiated with a small leg drive so heavier weight should be used than one would use for a standard Bent-Over Barbell Row. WOD: “20 Minute AMRAP” 10 Tire Flips 2 Rope Climbs 10 Ring Dips 5 Wall Walks ADV: 30′ Handstand...Read More

SS: 12 Minutes to Establish a 1RM Hang Power Clean. ADV: 12 Minutes to Establish a 1RM 3-Position Squat Clean (Power Position, Top of Knee, Ground) WOD: THIS WOD IS FOR TOTAL REPS! “5 Minute AMRAP” 10 Hang Power Cleans 135/95 10 Burpees “4 Minute AMRAP” 20 Lateral Bar Jumps- each jump is 1 rep...Read More

SS: Back Squat 1×5@60%, 1×3@70%, 5×2@80% WOD: “3RFT” ADV: “4RFT!” 50 KBS 55/35 20 Burpee Box-Jump-Overs 24/20  Rest 1 minute after each round Core: 2 Minute ME Sit up testRead More

SS: Push Press 1×5@60%, 1×3@70%, 5×2@80% WOD:”5 Rounds for Reps” 1 Minute ME Clean and Jerk @70%1RM Rest 30 Seconds 1 Minute ME HSPU Rest 30 Seconds *Scaling Option for HSPU should be Shoulder Touches or a simple Handstand Hold. Core: Accumulate 2-3 Minutes of L-Hang Hold Endurance: Warm up: Warm up with rest of...Read More