Strength: Back Squat – 3×12 @65% Strict Press – 3×10 Good Morning – 3×8 Floor Press – 3×6 Or 3x1000m row rest 4 minutes between sets. WOD: 6 min. AMRAP 5 Push Ups 5 Box Jumps (24/20) 5 Ring Dips 5 Air SquatsRead More

WOD: 20 HSPU 20 TTB 50 Double Unders 10 Power Snatch (135/95) 50 D/U 20 TTB 20 HSPU 50 D/U 10 Power Snatch (135/95)Read More

Strength: Front Squat 4×3 (3 sec. pause) 5 lbs. heavier then last week WOD: 3 RFT – 400 m Run – 7 Deadlifts (225/155)Rx(275/185)Rx+ – 15 KBS (55/35)(70/55)RX+Read More

Strength: 10 Min. EMOM 3 Power Cleans (Pick your weight) WOD: 15 Min. AMRAP – 21 Thrusters (95/65) – 15 Pull Ups – 9 BurpeesRead More

Open Gym 1-2pm.Read More

WOD: 5 rnds – 5 Squat Cleans (135/95) – 15 Wall Balls (20/14) – 10 Burpees Over the Bar Extra credit: 10-8-6-4-2 – Chin Ups – Ring Dips *Add weight if possibleRead More

Strength: Back Squat 5-1-10-1-10-1-5-1 WOD: 3 RFT – 400 M run – 10 Power Snatch (115/75)Read More

Skill: 5-10 minutes of double under practice. WOD: 100 Double Unders 75 Sit Ups 50 Split Jumps 25 Toes to Bar 20 Deadlifts (225/155) 25 Toes to Bar 50 Split Jumps 75 Sit Ups 100 Double UndersRead More

Strength: 12 min. EMOM – 4 Burpees – 3 Hang Power Cleans (155/95)Rx (185/115)Rx+ WOD: 10 min. AMRAP – 10 Air Squats – 10 Pull Ups – 10 Push UpsRead More

Strength: Front Squat w/ 3 sec. pause 4×4 WOD: Every 3 min. for 21 min. – 300 m row – 5 HSPU Rx (Defecit HSPU Rx+) – 5 Box Jumps (30/24)  Read More