EMOM 10 3 Touch and Go Snatches Then… For Time 400m Run 50 Toes 2 Bar 50 DB Hang Snatches, 50/35 400m Run 40 Weighted Sit-ups 40 DB Hang Snatches 400m Run 30 Ab Plate Passes 30 DB Hang SnatchesRead more

Bench Press: 4 x 3 (3-1-3 tempo) Then…. For Time 500m Row or Ski 60 Wall Ball Shots, 20/14 21 Burpees 500m Row 40 Wall Ball Shots 15 Burpees 500m Row 20 Wall Ball Shots 9 BurpeesRead more

EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… With a 20 Minute Clock: 50 HSPU 40 Box Jumps 24/20 30 Hang Cleans 135/93 20 Jerks 135/93 10 Ring Muscle Ups *Max Distance in Meters of Bike or Run* Score is Distance in MetersRead more

Back Squat: 4RM Then, 3 x 4 @ 50% 15 Min AMRAP 25 Sumo Deadlift HighPull, 70/53 75 Double Unders *100m Weighted Run @ Min 3:00, 6:00, 9:00, 12:00Read more

Olympic Lifting Technique Class: -Pause Clean (2sec pause at knee) + Pause Jerk (2sec pause in dip and catch) 5×1 -Pause Snatch + OHS 5×1 Endurance WOD: Can be done in any order, straight through, or broken into rounds 50/35 Cal Bike 60 Burpees 70 Push Press 45/33 800m Ski 90 Sit Ups 100 Back Squats 45/33 Run 1 MileRead more