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

Skill: Tabata L-sit holds on parallets (4 rnds) Conditioning: For time 1 sprint to the fence and back 5 Hang snatch (95/65) 5 Box overs (30″/24″) 5 OHL (45/25) 10 Hang snatch (95/65) 10 Box overs (30″/24″) 10 OHL (45/25) 15 Hang snatch (95/65) 15 Box overs (30″/24″) 1 sprint to the fence and backRead More

Strength: 15 minutes to work on Clean & Jerk technique Conditioning: Buy in: 100 Double Unders then…. 4RFT 10 SDHP (75/55) 10 HPC (75/55) 10 Thrusters (75/55) Cash out: 100 Double UndersRead More