Skill: work on bar muscle-up progressions for  20 mins Conditioning: 100 jumping jacks 75 air squats 50 push-ups 25 knees to elbowRead More

*spotter is a must Strength: 5×5 Bench press @65% or work up to a weight where reps 4 and 5 get tough.       4×5 BP @ 75%       3×5 BP @ 85% Conditioning: *30 sec rest between movements *record running total 1 minute AMREP Deadlift (95/65) 2 minute AMREP Power Clean (95/65)...Read More

Coach’s ChoiceRead More

Partner WOD For Time: “Army of Two” Buy in: 1000 jump rope (singles) 200 Abmat sit-ups 100 partner clapping push-ups (youtube: partner clapping push-ups) 50 mountain climbers (4ct) (Left knee to left Elbow, right knee to right elbow) Cash out: 1 mile wallball run (together)  Read More

Skill: Work on Pistols and/or pistol progressions for 10 minutes and then work on DUs for 10 minutes. Conditioning: “Isabel” 30 Snatch (135/95)Read More

Str: 12mn EMOM 3 snatch grip DL (135/95) Conditioning: “Blake” 4RFT 100ft OHWL (45/25) 30 Box Jumps (24/20) 20 wall-ball (20/14) 10 HSPURead More

Skill: Bergner Warm-up Conditioning: for time 60 mtn climbers (4ct) 60 banded jumping air squats 60 flutter kicks (4ct) 1200 m runRead More

12min EMOM 3×3 Romanian Deadlift (straight leg DL) (work up to heavy w/ a PROPER form) please check out video- https://www.youtube.com/watch?v=PnBREGM7pE0 3×3 DL (load is the same with RDL) Conditioning: 3 RFT: 50 pull-ups farmers carry (1 lap around bldg. 2×53 kb/ 2×35 kb, or use 2x45lb/2x25lb plates if short of weights)Read More

Coach’s ChoiceRead More

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.  Read More