1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15 KB Swings, 70/53 15 Box Jumps, 24″/20″ Rope Climb Ladder: Increase 1 rope climb each roundRead More

Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153Read More

Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups 10 SA Devils Press 10 BMURead More

Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run 1000m 15 Perfect Pushups or Toes to Bar Row 750m 15 Perfect Pushups or Toes to Bar Ski 750m 15 Perfect Pushups or Toes to BarRead More

15 Minutes to work to a heavy Deadlift Then… 2014 Team Regional WOD 500m Row and 125 Double Unders (each) *Partners switch when both movements are completed 50 Deadlifts, partner holds deadlift, 275/185 50 Toes 2 Bar (partner hangs)Read More

Clean 1-1-1 Then…… 5 Rounds 25 Wall Balls 5 Cleans (Squat) 165/113Read More

1A. Weighted Strict Pull-up: 3 x 5 (1 sec pause at top) 1 x Max Effort (no weight) 1B. SA Press: 3 x 10 THEN… Modified Maxton AMRAP 15 Min 8 Strict Pull-ups, 20/14 26 Box Step-ups, 45/25 21 BurpeesRead More

EMOM 10 Minutes 1 Snatch Pull with 2 second pause + 1 Snatch Then…… 5-4-3-2-1-2-3-4-5 Muscle Up Snatch 155/103Read More

Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% AMRAP 13 MIN 3 DB Squat Cleans, heavy 15 Hurdle Jumps, 24″/20″ 6 DB Squat Cleans 15 Hurdle Jumps 9 DB Squat Cleans 15 Hurdle Jumps 12 DB...Read More

Oly: 9:00am -Snatch Pull to knee + Pull to Shrug + Snatch *Build to heavy -Power Clean EMOM 3-3-3-2-2-2-1-1-1-1 Endurance: 10:15am 800m Run or Row 50 Wall Ball Shots, 20/14 400M Run or Row 30 Burpee Box Jumps, 24″/20″ 200m Run or Row 10 Muscle-ups or Weighted Pull-ups 200m Run or Row 30 Burpee Box...Read More