Gymnastic Strength & Skills Ring work:DipsMuscle UpsSkin the CatRing Push upsRing HSPUorPull Up Bar Work:Kipping Pull upsButterfly Pull upsToes 2 BarorWall Work:Handstand HoldsHandstand Push upsWall ClimbersRead More

Take 20 minutes to build to a Push Press max Wod“Annie”50-40-30-20-10Double UndersSit upsRead More

Hang Power Clean5 x 3then:Front SquatsAdd 10 pounds the 90% of your 1RM, then:5 @65% – 5 @75% – 5+ @85% WODKB Swings/Snatches x 2 minutesthen (no rest)OHS x 8HRPU x 16Box Jumps x 24AMRAP 8 minutesthen (no rest)KB Swings/Snatches x 2 minutesRead More

No lift today! RX weights are 65/95Lunges x 30Power Clean x 25Power Snatch x 20Dips x 151/2 mile runDips x 15Power Snatch x 20Power Clean x 25Lunges x 30Read More

SkillsSnatch, Snatch, Snatch We will be going through snatch instruction for at least half of the class, with time at the end of class to implement and practice.Read More

If you have a previous one rep max, your goal is to be able to hit 5+ reps at that weight. If you have not yet established a one rep max, you will work toward a 5 rep max on the lifts this week.Overhead Press3 x 5+ WODChin ups x 3Wall climb x 6Slam ball...Read More

If you have a previous one rep max, your goal is to be able to hit 5+ reps at that weight. If you have not yet established a one rep max, you will work toward a 5 rep max on the lifts this week.Back Squat3 x 5+ WODBuy in: 100 DU/500 singles“Tabata”20 seconds of work,...Read More

Let’s change some things up a bit on the lifts. If you have a previous one rep max, your goal is to be able to hit 5+ reps at that weight. If you have not yet established a one rep max, you will work toward a 5 rep max on the lifts this week.Deadlift3 x 5+...Read More

Front SquatUsing your 90% (with 10# added)5@40% -5@50% -5@60% WODThrusters x 1050 yard sprintrest 30 secondsPush Press x 1550 yard sprintrest 30 secondsKB swings x 2050 yard sprintrest 30 secondsBall slams50 yard springrest 30 seconds3 roundsRead More

Skill Development DayWe will spend time breaking each of the following movements down, then work, NFT (not for time) to complete the work.30 DUTurkish Get ups (2/side)2 rope climbs/10 chin ups After work is completed, any time remaining will be spent on individual goat work.Read More