1. Thursday 11/08/2018

    Gymnastics strength: 3 rounds 10 strict pull-ups 15 plate push ups AHAP -1:00- rest Partner Wod: 16min AMRAP 15 KB Swings (55/35) 20 goblet squats (55/35) *partner must run 400m before switching *…Read More

  2. Wednesday 11/7/2018

    Power Snatch Ladder On the 0:00 – 10 Power Snatches (115/80) On the 2:00 – 8 Power Snatches (135/95) On the 4:00 – 6 Power Snatches (165/115) On the 6:00 – 4 Power Snatches (185/135) On the 8:00 – 2 Power Snatches (205/145) “Cement Mixer…Read More

  3. Tuesday 11/6/2018

    Strict Gymnastics AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Barbell Facin…Read More

  4. Monday 11/5/2018

    Monday: Snatch Complex 5 Sets:Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back SquatsBarbell Loaded at 55% of 1RM Front Squat (For…Read More

  5. Friday 11/03/2018

    Clean and Jerk Skill On the Minute x 5: Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3) Directly Into… On the Minute x 5: 2 Squat Cleans + 1 Split Jerk (70) Deadlift Establish 1rm “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minu…Read More

  6. Thursday 11/01/2018

    Tempo Overhead Squat Moderate Set of 25 Second Down, 2 Second Pause. “Ground Breaking” For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (moderate weight)…Read More

  7. Wednesday 10/31/2018

    Wednesday: Establish max front squat Happy Halloween 🎃 For time: 31 pumpkin thrusters 31 pumpkin sit-ups 800m pumpkin run 31 pumpkin sit-ups 31 pumpkin thrusters Cash out: 31 burpees over pumpkin 🎃 Odd-Object Conditioning For Time: 1 Mile Sled …Read More

  8. Tuesday 10/30/2018

    Conditioning AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 15 Toes to Bar 15/10 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy In: 400 Mete…Read More

  9. Monday 10/29/2018

    Snatch Skill On the Minute x 5: Power Snatch + Hang Squat Snatch (60-63-65×3) Directly Into… On the Minute x 5: 2 Squat Snatches (70) Back Squat Establish 1rm Conditioning AMRAP 15: 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 D…Read More

  10. 10/26/2018 Friday

    Friday: Squat Clean Build to a 1RM Front Squat Heavy Double “Tiger Blood” 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run…Read More