1. Tuesday 9/25/2018

    Conditioning 3 Rounds For Time: 75 Double Unders 25 Kipping Handstand Push-ups “Under Fire” 4 Rounds: 400 Meter Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20) Body Armor 50 Bench Press Repetitions (155/105) *Every Break: …Read More

  2. Monday 9/24/2018

    Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (82-84-86%) Minutes 12-13-14: 1 Squat Snatc…Read More

  3. 9/21/2018 Friday

    Squat Clean Minutes 1-2-3: 3 Squat Cleans (60-63-66%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (70-73-76%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-82-84%) Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Alternating On the Minute x 10 (5 Rou…Read More

  4. Thursday 9/20/2018

    Thursday: 4x6 Turkish getups AHAP (3 each arm) Wod: 8 minute AMRAP 20 wallballs (20/14) 14 Knees 2 Elbows 4 rounds: 50’ yoke Walk AHAP 20’ plate pyramid handstand walk course…Read More

  5. Wednesday 9/19/2018

    Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Rest as needed between sets. “Dead Meat” For Time: 1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145) 800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145) 400 Meter Run, 100 Double Unders, 15 Deadl…Read More

  6. Tuesday 9/18/2018

    Power Clean and Jerk On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks Directly into… On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk “Always Remembered” Teams of 2, For Time: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear …Read More

  7. Friday 9/14/2018

    “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Clean and Jerk Alternating On the Minute x 10 (5 Rounds): Even Minutes – 3-Position Squat Clean Even Minutes – 2 Push Jerks + 1 Split Jerk…Read More

  8. Thursday 9/13/2018

    5x8 strict C2B pull-ups Reverse tabata banded sprint Wod: 40 single arm KB thrusters (55/35) 15 burpees 30 single arm KB thrusters 15 burpees 20 single arm KB thrusters 15 burpees…Read More

  9. Wednesday 9/12/2018

    Conditioning AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row Midline Conditioning 3 Rounds For Time: 100 Double-Unders 25 GHD Sit-ups…Read More

  10. Tuesday 9/11/2018

    Tempo Deadlift 7 Sets of 3 Regular pull off ground, 5 second negative. *After each set, complete 25′ Handstand Walk Conditioning For Time: 200 Meter Run, 21 Deadlifts (225/155) 200 Meter Run, 18 Strict Handstand Push-ups/ 6 wall walks 200 Meter Run…Read More