Warm-up WOD: 3 rounds 20 Mt. Climbers (right + left = 1) 10 PVC Pass through’s 5 PVC OHS 5 PVC Snatch Balance 5 PVC Scarecrows from hang position 5 PVC Power Snatches Pre-game: Mt. Climber stretch, elbows to ground/birthing stretch 8 reps Wall Ball 3×3 Snatch, building up to working weight WOD: 6 rounds...Read More

Warm-up WOD: 3 rounds 20 Mt. Climbers (right + left = 1) 10 PVC Pass through’s 5 PVC OHS 5 PVC Snatch Balance 5 PVC Scarecrows from hang position 5 PVC Power Snatches Pre-game: Mt. Climber stretch, elbows to ground/birthing stretch 8 reps Wall Ball 3×3 Snatch, building up to working weight WOD: 6 rounds...Read More

Warm-up 3 Rounds 250m Row 15 Squats 10 PVC Hang Cleans 10 Knee Tuck + Lunge and twist (that’s 5 each leg, 2 count hold for each stretch) Wrist stretch after warm up WOD: 2000m Row 50 Pistol Squats, alternating legs (use the most challenging modification that you learned last week) 30 Hang Power Cleans...Read More

Warm-up WOD: 2 Rounds 400m Run 10 PVC Dead Lifts 10 Box Jumps 5 Kettle Bell Swings, Light WOD: Tabata Burpee Box Jumps (Land on box Jump off forward) KB Swing Toes 2 Bar (MOD=leg raise to bar) Strength: Dead Lift  5-4-3-2-1-1-1-1 Working at 50%-60%-70%-80%-90%, Then establish a 1RM. 3×30 Back extensions or Superman’sRead More

Warm-up WOD: 3 Rounds 50 Single-unders 15 PVC Pass Through 10 PVC Front Squats 5 PVC Squat Clean and Jerk, 2 count hold at top of triple extension wrist stretch/mt. climber stretch after warm-up wod WOD: AMRAP 12min 5 Front Squats, see chart 25 Double-unders or tuck jumps Warm-up with 3×3 increasing each set to...Read More

HERO WOD: “The Chief” Max rounds in 3 minutes of: 135(95) pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.Read More

Warm-up WOD: 3 Rounds of 30 Double unders or 60 Single unders 15 PVC Pass through 10 PVC Thrusters WOD: AMRAP 20 Min 10 Thrusters, 65#(35#) 10 Pull-ups DO NOT go over Rx’d on the WODRead More

WOD: “Diane” 21-15-9 Dead Lift, 225#(135#) Hand Stand Push-ups (MOD = Push-up to shoulder tap… push-up + right/left tap =1) Strength: Weighted Walking Lunge 20-20-20 (That’s 10 each leg)Read More

Warm-up WOD: 3 Rounds 250m Row 4 PVC Turkish Get-ups 8 Kettle Bell Swings (Light) WOD: AMRAP 16min 8 Turkish Get-ups 16 Kettle Bell Swings 32 Ab Mat Sit-ups Skill: Pistol SquatRead More

WOD: As many reps as possible in 12min of 1 Over Head Squat, 95#(65#) 1 Box Jump, 24″/20″ 2 OHS 2 Box Jumps 3 OHS 3 Box Jumps Going up by one rep on each movement until the 12min is up. Strength: Push-press 3-3-3-3-3+ Ring Dip 10-10-10-10Read More