TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1 Then 7x100m sprints walk back recovery SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata alternating c2b and t2b -5x Peg Board ascents No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WODs: 5 Rounds 4 Strict Ring Muscle Ups 5 Strict HSPU with deficit 8″/6″ 6 OHS  185/133 AND….. 3 Rounds 50′ HS Walk 50′ Regional style walking lunge 70s/55s 100 Double UndersRead more

Back Squat: Add 10lb to original 1 RM (percentages based on 90%) 65% x 5 reps 75% x 5 reps 85% x 5 reps + + = amrap Then… EMOM 15 min 1st min Cyclist Squats single db ahap 2nd min Toes 2 Bar 3rd min 30 sec sprint Bike or Ski.Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 15 Strict Pullups 30 Pushups 40 Thrusters 45/33 50 Situps 1000m Run or 60/45 Cal Bike or 50/40 Cal Ski *Must do 50 Burpees at some point during workout, cannot be broken up*Read more

WORKOUT 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb. Time cap: 9 minutes Rx’d (Ages 16-54) ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb. Scaled (Ages 16-54) ♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl ♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl Masters 55+ ♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups ♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10...Read more

WWPF For Time: 63 Cal Bike (switch as needed) 50’/50′ Lunge Relay, 50’s/35’s 42 Planking Burpees 50’/50′ Lunge Relay   45 Cal Bike (switch as needed) 50’/50′ Lunge Relay 30 Planking Burpees 50’/50′ Lunge Relay   27 Cal Bike (switch as needed) 50’/50′ Lunge relay 18 Planking Burpees 50’/50′ Lunge Relay            Read more