EOMOM 14 Minutes Odd Minutes: 45s HS Hold Even Minutes: Clean and Jerk (Increase every minute) Then…… 5 Rounds 10 Thrusters 135/93 10 HSPURead more

Deadlift: 4 x 4 @ 85-90% (3 sec eccentric) Dips: 4 x 8 (3 sec eccentric. Add weight if possible) THEN…. 4 Rounds For Max Reps 1 min Sandbag Ground 2 OS, 100/75 1 min DB Push Press, 50’s/35’s 1 min Rope Climbs 1 min Box Jumps, 24/20Read more

EOMOM 14 Minutes Even Minutes: 30s L Sit or L Hang Odd Minutes: 2 Snatches Then….. AMRAP 18 Minutes 10 Hang Power Snatch 95/63 15 Toes to Bar 15/12 Cal Bike or 300m RunRead more

Pause Front Squat: 3 x 3 @ 80-85% Then… OPEN WOD 19.1 AMRAP 15 MIN 19 Wall Ball Shots, 20/14 (10’/9′) 19 Cal Row or skiRead more

Olympic Lift Technique Class: -1 Clean + 2 Jerk Dips + 1 Jerk- 5 Heavy Sets -EMOM 12 Minutes 1 Snatch Pull with pause in extension + 1 Hang Snatch-increase weight every minute Endurance WOD: Can be done straight through, or broken into rounds 10 Rope Climbs 15′ 20 Wall Climbs 30 Ring Dips 40 KB Snatch 50 Cal Ski 60 Burpees 70 Push Press 45/33 80 Cal BikeRead more