Back Squat-Test 1 RM Then….. Mole Day WOD AMRAP 15 Minutes 6 Ring Pullups 10 Hang Cleans 115/73 23 Box Jump Over 24/20Read More

Olympic Lift Technique Class: -Snatch Pull 5 x 3 over 100% (overload before full snatches) -Snatch 5×2 Endurance WOD: Starts at 10am AMRAP 12 Minutes 100m Sprint/100m jog recovery AMRAP 12 Minutes 3 Strict or L Pullups 5 Ring Dips 7 Weighted Pushups AMRAP 12 Minutes 10 Cal Bike 15 Wall Balls 20 BurpeesRead More

For Time 25 Pull-ups 400m Run 50 GHD Sit-ups Or Weighted Sit-ups 400m Run 75 Air Squats 400m Run 100 SA DB Cleans, 50/35 or 53/35 400m Run 75 Air Squats 400m Run 50 KB Swings, 53/35 400m Run 25 Toes 2 BarRead More

WWPF 50/50 DU Relay 42 Cleans, 135/93 30 HSPU (partner holds HS) 42 Shoulder 2 OH, 135/93 75/75 DU Relay 30 Cleans, 165/103 20 Wall Climbs (Mix Anyway) 30 Shoulder 2 OH, 165/103 100/100 DU Relay 18 Cleans, 185/123 10 Synchronized Strict HSPU 18 Shoulder 2 OH, 185/123Read More

AMRAP 35 Minutes 10 Muscle Ups 200mRun 200m Farmer Carry 200m Run 30 Burpees 200m Run 300m Sled Pull 200m Run 50 Sit Ups 200m RunRead More

Deadlift 3×6@85% Then 1x Max Reps at 80% Then….. 4 Rounds 10/8 Cal Bike 15 Ring Pushups 20 Drag Rope Crossovers 25 Wall BallsRead More

15 Min to a heavy complex: 1 Snatch + 1 Hang Snatch + OHS 15 Min AMRAP 1 Rope Climb 3 Hang Snatch, 115/73 3 Box Jumps, 30″/24″ 1 Rope Climb 6 Hang Snatch 6 Box Jumps 1 Rope Climb 9 Hang Snatch 9 Box Jumps **Continue this pattern until time runs out Total Reps:...Read More

Back Squat Week 5 1 x5 @88%+ 2 x2@93%+ 2 x1@95%+ Then….. Jackie 1000m Row 50 Thrusters 45/33 30 PullupsRead More

Olympic Lifting -12 Min EMOM 1 Snatch Pull + 1 Snatch -Clean & Jerk: 5 x 1 @85%+ Endurance – For Time 400m Run 100 walking lunges 250m Row or Ski 400m Run 80 DB/KB Push Press 250m Row or Ski 400m Run 60 Alt Russian Kb Swings 250m Row or Ski 400m Run 40...Read More

Partition Any Way: 35 Minute Cap 300 Double Unders 2 Mile Run 100 Toes to Bar/GHD Sit Ups/Weighted Sit Ups or combination of any Ab movement (example: 4 rounds 75 doubles, 800m run, 25 Toes to bar)Read More