Warm-up: 2 Rounds 15 Shuttle runs (25′ forward + 25′ backward=1) 20 Walking Lunges (that’s 10 each leg) Pre-game: Pigeon stretch/mt. climber stretch 3×3 Dead Lift, building up to working weight WOD: 5 Rounds 10 Dead Lifts, 185#/125# 15 Box Jumps, 24″/20″ 300m Row Strength: Push Press 5-4-3-2-1-1-1…. and so with 1 rep till a 1 Rep max is achieved. Working % will be 50%-60%-70%-80%-90% then go for a max.Read more

Warm-up 2 Rounds 400m Run 15 PVC Pass Through 15 PVC Over Head Squat Skill: Squat Snatch WOD: 15min time limit, Rep Progression of: Squat Snatch, 75#/55# Bar Facing Burpee Execute one Snatch and one Burpee, then 2 Snatches and 2 Burpees 3/3, 4/4 and so on till the 15min time limit has expired.Read more

Warm-up: 2 Rounds 100 Single Unders 10 Burpees 10 Squats 10 Knee Tuck to Lunge Skill: Med Ball Clean WOD: 3 Rounds 50 Double Unders (Mod=50 Tuck Jumps) 40 Sit-ups 30 Med Ball Cleans, 20#(14#) 20 Pull-ups 10 Hand Stand Push-ups (Mod=Wall Climb + Right and Left Shoulder Tap) Med Ball Cleans: Please watch video, audio is crappy, but you can see what the movement looks like.Read more

Warm-up 2 Rounds 200m Run 10 Squats 10 Push-up 10 Toes 2 Bar (Mod=leg raise) Pre-Game: Mt. Climber/Wrist stretch 3×3 Power Clean, building up to workout weight Wall Ball warm-up WOD: 5 Rounds 10 Power Cleans, 135#(95#) 15 Wall Balls Strength: Clean & Jerk 3×3 Warm-up then 1-1-1-1-1-1 at 85% or add 5# to last time done (5.7.12)Read more

WOD: 3 Rounds 800m Run 25 Pull-up 25 Push-press, 95#(65#)Read more