Partner WOD For time: 10 rope climbs (15′) 100 HPC (95/65) 100 Box Jumps (24/20) 100 OHWL (45/25) 100 KB swings (53/35) *athlete #1 runs around the bldg while athlete #2 is chipping away. *athlete #1 then switches off with athlete #2 when he/she gets back from the run.Read More

Skill/STR: 10 mn EMOM 1 Muscle-up (bar or rings) 2 Front squats (95/65) Conditioning: 10min AMREP 6 DL (185/135) 12 T2B  Read More

Snatch: work to a 3 RM (with a PERFECT technique/form) Snatch balance: work to a 3 RM (with a PERFECT technique/form) Conditioning: “Mary” 20 mn AMRAP 5 HSPU 10 Pistols 15 Pull-ups  Read More

Partner WOD 50-40-30-20-10 HPC (135/95) Box jump overs (20″) Push Jerks (135/95) Toes 2 barRead More

Work on ring muscle-up progression for 15 mins Conditioning: 4RFT 400m run 30 Wallballs (20/14) 30 Double-undersRead More

Back squats: work to a 5 RM, 1×5 @95% of 5 RM, 1×5 @90% of 5RM Conditioning: 20 min AMRAP 400m run 15 Bar-facing-burpees 15 Back Squats (95/65) 15 Abmat Sit-upsRead More

Coach’s ChoiceRead More

Skill: Rope climb progression for 15 mins Conditioning: Tabata Mash up: -wallball -wipers (each side is 1) -burpees -kb snatches (53/35) *complete all 8 intervals with one movement before moving to the nextRead More

Skill: work on strict HSPU for 10 mins Conditioning: 3RFT 12 Deadlift  (135/95) 9 Thrusters (135/95) 6 Snacth (135/95)Read More

Skill: work on Handstand walks for 15 mns Conditioning: 4 RFT: 10 Minute Time Cap 20 Hand Release Push Ups 100 Meter Run 4 Squat Cleans (200/140)Read More