1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. Wednesday 1/02/2018

    Barbell Cycling (Benchmark Test From 11-7) In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) Squat Clean Complex (in class) On the 90 Seconds x 5: Power Clean + Hang Squat Clean + Squat …Read More

  8. Monday 12/31/2018

    Happy New Years Eve!! Strict Ring Muscle-ups 1 Attempt for Max Strict Ring Muscle-ups Followed By... 30% - 40% - 50% Unbroken Kipping Ring Muscle-ups 200 Double Unders 50% - 40% - 30% Unbroken Kipping Ring Muscle-ups Gymnastic Conditioning 4 Rounds: …Read More

  9. Friday 12/28/2018

    "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Jerk On the Minute x 10: 1 Push Jerk + 1 Split Jerk…Read More

  10. Thursday 12/27/2018

    Overhead Squat 3 Sets of 5 Squat Snatch 5 Sets, On the 2:00: 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat Deficit Handstand Push-ups Build to a Challenging Set of 3 Strict Deficit Hand…Read More