TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in between each 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) -5x Peg Board Ascents, rest as needed between each -20x toe through ring into ring muscle ups 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 WOD: 3 Rounds 5 Burpee over pullup bar (burpee, bar muscle up, climb over pullup bar) 10 Squat Cleans 165/113 15 Sandbag Over Shoulder 150/100Read more

Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil press 50’s/35’s Toes to Rings Cossack Squat 50/35 Regional Team ThrowbackRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 40 Minute Cap Any way you want, can be broken up into rounds, perform the following: 15 Rope Climbs 100 Pushups 100 Pullups 150 Weighted Box Step Ups 35/25lb Plate 250/200 Cal Bike/Ski/Row or 2 Mile Run Nicole Gary holding the OH position          Read more

Work up to a heavy Clean n Jerk single. Then… EMOM x 15min 5 Deadlifts 4 Hang Power Cleans 3 Shoulder to Overhead 2 Reverse lunges per leg 115/75 or a weight you can achieve all the reps in 30 secs.Read more

WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row  (partner holds KB OH)   75/75  DU Relay (Partner hangs) 40 kB snatch 50 cal bike  (partner holds kB OH)   50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner holds KB OH)   Partner Comp partnersRead more