1. Thursday 1/17/2018

    Thursday: Strength/Skill: 4 Rounds of: 6 cal assault bike arms only 20 reverse grip bent over row AHAP WOD: 400m Run 50 KB Swings (50/35) 400m Run 50 DB Snatch (50/35) 400m Run 50 Slam Balls (50/30) Core Work: 30 GHD 30 Hip Extensions…Read More

  2. Wednesday 1/16/2019

    Wednesday: Skills Max Ring Muscle-Ups Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat "Satans Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Barbell Facing Burpees Gymnastic Skills …Read More

  3. Tuesday 1/15/2018

    Kipping Handstand Pushups On the 2:00 x 5 Rounds 40% of Max Kipping Handstand Push-ups 50' Front Rack Dumbbell Lunge (in class) Athletes Build in Weight to a Heavy 50' Distance. "Fuller Circle" (in class) For Time: 75/50 Calorie Assault Bike 125 Doub…Read More

  4. Friday 1/11/2019

    Conditioning On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups 7-7-5-5-3-3 Front Squats (in class) "Bee's Knees" (in class) 5 Rounds: 1 Minute Wallballs (20/14, Females 9' Target) 1 Minute Kettlebell Swings (53/35) 1 Minute Bike 1 Minute Rest…Read More

  5. Thursday 1/10/2019

    Warmup: Come dynamic speed drills Strength: (in class) E2MOM For 10min (5rounds) 5 deadlifts building to AHAP Wod: 9min AMRAP (in class) 15 deadlifts (135/95) 15 TTB 15 deadlifts (185/125) 15TTB 15 deadlifts (225/155) 15TTB 15 deadlifts (275/190) 15T…Read More

  6. Wednesday 1/09/2019

    Power Clean + Handstand Push-ups On the 90s x 5 Rounds: 33% of Max Kipping Handstand Push-ups 3-3-2-2-1: Power Cleans (in class) Between 70-85%. Single Repetitions on Cleans. "Air Walker" (in class) AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Roun…Read More

  7. Tuesday 1/08/2018

    Strength: (in class) 4 sets Max effort ring dips. Rest 90s between sets. Score is sum of all ring dips Wod: (in class) Partner Wod: 24min cap 6 total rounds (3 each) 6 devil presses (50’s/35’s) 10 farmers carry box step overs (50’s/35’s) 6 de…Read More

  8. Monday 1/07/2019

    Monday: Pausing Back Squat (in class) 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-53-56-59-62% "Fran" (in class) 21-15-9: Thrusters (95/65) Pull-ups…Read More

  9. Friday 1/04/2018

    Squat Snatch Minutes 0:00 - 5:00 - Heavy Single Overhead Squat Minutes 5:00 - 10:00 - Heavy Single Snatch Balance Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch Minutes 15:00 - 20:00 - Moderate Squat Snatch Double "O…Read More

  10. Thursday 1/03/2019

    Strength: 4 sets: 10 pendlay rows AHAP 20 bent over reverse flys @recovery pace Rest 1:00 Wod: 8min AMRAP 3 slamball squats (50/30) 3 slamballs (50/30) 3 pull-ups 6 slamball squats 6 slamballs 6 pullups Accessory: 100 hip ext *every 0:30 complete 5 s…Read More