1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Monday 8/10/2018

    Snatch Complex 6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch (60% – 65% – 70% – 75%x3) Tempo Back Squat 6 Sets of 2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Conditioning 3 Rounds For Time:…Read More

  7. Friday 9/7/2018

    Clean and Jerk Complex On the 2:00 x 7: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk Deadlift On the Minute x 8 2 Repetitions (Week 3/3. Aim to beat last week) “Go Fish” For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts …Read More

  8. Thursday 9/6/2018

    Dynamic ladder drills 3 rounds: 15 ring rows 15 explosive plate pushups Wod: 30-25-20 Medball cleans (20/14) Medball OH walking lunges (20/14) Medball sit-ups (20/14)…Read More

  9. Wednesday 9/4/2018

    Thruster 3-Rep Heavy (From Ground) “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) Gymnastic Conditioning 5 Supersets: 15 GHD Sit-ups + 40% Max Ring Muscle-ups Rest 1 Minute Between Sets.…Read More

  10. Tuesday 9/4/2018

    Strict Handstand Push-ups 20 Repetitions Rest 1 Minute 17 Repetitions Rest 1 Minute 14 Repetitions Rest 1 Minute 11 Repetitions “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Assault Bike Conditi…Read More