PRE-ORDER DEADLINE: 6/19/19   PRE ORDER Ladies Heather Teal / Mens Heather Blue     PRE ORDER Ladies White / Mens GreyRead more

Deadlift: 4 x 1 @ 90% Dips: 4 x 10 (increase weight from last week)   Then….   For Time: 63 Double Unders 42 HR Push-ups 21 Deadlifts, 225/153   45 Double Unders 30 Burpees over Bar 15 Deadlifts   27 Double Unders 18 Strict HSPU 9 Deadlifts  Read more

EMOM 7 Minutes 2 Cleans+1 Front Squat Then….. Zombie Apocalypse Remix AMRAP 18 Minutes 300m Run 3 Rope Climbs 15′ 300m Run 30 C2B Pullups 300m Run 20 Cleans (Squat) 135/93 200m Heavy Sandbag Run  Read more

TWOW:  800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec 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) -EMOM until failure: 1 Strict + 2 Kipping Ring Muscle Ups (scale reps as needed) -Tabata C2B Pullups-stay consistent throughout -Work up to heavy set of 10 per leg weighted pistols 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 10 Sandbag over Shoulder 150/100 15 Burpees over Sandbag 20 Cal Assault Bike AND….. AMRAP...Read more

Test 1 RM Back Squat Then… 12 min EMOM 1st min 5-8 Sandbag Ground to Shoulder 100/75 2nd min DB Bear Crawl 50′ (50/35#) 3rd min Ass Bike Cal 12/10 (If you can’t make the desired reps scale to work 30-45 sec in the minute)Read more