Olympic Lift Technique with Jess: -Snatch Pull + Below Knee Snatch + OHS 5×1 Then, as supersets: -Snatch Grip RDL 5×3@ 100% -Behind the Neck Sots Press 5×5 Endurance WOD: AMRAP 32 Minutes 30 Plate Squats 200m Run 30 Plate Sit Ups 200m Plate Run 30 Plate G2OH 200m SA Plate Pinch 30 Burpees onto...Read More

Deadlift: 3 x 3 @ 85-90% Then… For Time 400m Run 30 Pull-ups 12 Deadlifts, 255/173 400m run 20 Pull-ups 12 Deadlifts 400m Run 10 Pull-ups 12 DeadliftsRead More

Happy 56th to Michael and 29th to Jess!! AMRAP 29 Minutes 56 Synch Wall Balls 29 Cal Ski/Partner Accumulates Double Unders 56 Synch Push Press 115/73 29 Cal Bike/Partner Accumulates Double Unders 56 Synch Burpees 29 Cal Row/Partner Accumulates Double UndersRead More

Power Clean: Build to heavy 2 rep Then… For Time 400m Run 20 Power Cleans, 135/93 12 Alt Pistols 300m Run 15 Power Cleans 12 Alt Pistols 200m Run 10 Power Cleans 12 Alt Pistols 100m Run 5 Power Cleans 12 Alt PistolsRead More

a. Bench Press Test 1RM b. Weighted Strict Pullup Test 1RM Then…. 8 Minute Cap: 21-15-9 Cal Bike Thruster 95/63 Then…… 8 Minute Cap: 21-15-9 Toes to Bar Burpee Over BarRead More

Build to a heavy snatch Then… 2 Rounds For Time 50 DB Snatches 400m Ski or Row 50 OH Lunges 400m Ski or Row 50 Box Jumps, 24/20Read More

Test: 1 RM Back Squat Then……. AMRAP 12 Minutes 1 Legless Rope Climb 15’/12′ 3 Burpee Bar Muscle Ups (sub=5 burpee pullups) 30 Double UndersRead More

Weightlifting Technique with TJ: -Clean Pull + Clean and Jerk 5×1 Then, to be done as supersets -Clean Grip RDL 5×5 -Jerk Dips with 3 second pause 5×3 @100-110% ENDURANCE WOD: AMRAP 35 Minutes 200m Farmer Carry (2KB) 35/25 Cal Bike 200m Front Rack Carry (2KB) 500m Row 200m OH Carry (1 KB) 400m RunRead More

Front Squat: 5-5-5 Then… For Time- Bardwell’s Birthday WOD 45 Toes 2 rings 45 Front Squats, 135/93 Max Sandbag Bear Hug Hold, 100/75: For every second you hold, subtract 1 second from your timeRead More

EMOM 10 Minutes 1 Snatch Pull + 1Snatch Then…… AMRAP 18 Minutes Rounds are done relay style. Partner completes a whole round while other partner rests. 1 Snatch @80% of part 1 5 High Box Jumps 7 C2B PullupsRead More