Wod: 15min AMRAP 10 Hang Power Cleans 95/65 10 OHWL 45/35 10 Toes to BarRead More

Lift: Overhead Squat 3-3-3-3-3 WOD: 21-15-9 400M Run KB Swings 53/35 Deload Push-ups Box Jump 24/20Read More

Friday 12/14 Lift: 15min Overhead Squat Improvement Wod: 30-20-10 Ohs 95/65 Ring push-ups (feet higher then hands)Read More

Thursday 12/13 Wod: 10/1,9/2,8/3,7/4,6/5,5/6 etc Push Press 135/95 Bar Facing BurpeeRead More

Lift: 2RM Weighted Pull-ups Wod: 5RFT 15 Deadlift @ Bodyweight 15 Ring DipsRead More

Lift: 15min of Clean and Jerk Technique Improvement WOD: 5 RFT 20 Abmat sit ups 10 Wall Balls @ 10ft/9ft target with 20lb/14lb ball 5 Clean and Jerks 165/115Read More

Lift: 1RM Hang Squat Clean Wod: 12min AMRAP 3 HSPU 6 Chest 2 Bar pull-ups 12 AirsquatsRead More

Open GymRead More

Coaches choiceRead More

Lift: Push Press 3-3-3-3-3 Wod: For time 50 wall balls 50 pull-ups 50 double unders 50 push ups 50 box jumps 50 kb swings 53/35 Breakup as neededRead More