Strength/Skill Deadlift 2 Rounds -7 Reps @ 72% -5 Reps @ 76% -3 Reps @ 80% WOD 4-3minute AMRAP’s -20/15 Calorie Row -15 Barbell Facing Burpees -In remaining time Max […]

Skill/Strength Bench Press 2 Rounds -7 Reps @ 72% -5 Reps @ 76% -3 Reps @ 80% WOD 5 Rounds: -200 Meter Run -30 Double Unders -9 Hang Squat Cleans […]

Strength/Skill Back Squat 2 Rounds -7 Reps @ 72% -5 Reps @ 76% -3 Reps @ 80% Rest 2 Minutes between Rounds WOD 18 Minute AMRAP -18 Calorie Assault Bike […]

Skill/Strength Snatch Grip Deadlifts Lift will only be done to the “Down” position, Focus will be on proper form we will work to heavier loads as long as form is […]

Skill/Strength 8 EMOM 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk WOD For Time: -21/15 Calorie Assault Bike -21 Barbell Facing Burpees -21 Power […]

Strength/Skill 10 EMOM Min 0-5 5 Front Squats Min 5-10 5 Pausing Front Squats 2 Second Pause at the Bottom WOD AMRAP 8: -10 Toes to Bar -30 Double Unders […]

Skill/Strength 5 EMOM Hang Snatch+Power Snatch 70% 5 EMOM Pausing OHS+OHS 70% 2 Second Pause for the first OHS WOD -50 Wallballs 20/14 -30 Power Cleans 135/95 -50 Wallballs 20/14 -20 Power […]

Skill/Strenght Shoulder Press 4×2 75% WOD 15 AMRAP -55 Snatches 95/55 -55 Sit-ups -35/25 Calorie Assault Bike -55 Handstand Push-ups

REMINDER: “Sal Sanchez Fundraiser” is tomorrow between 11:00 am-2:00 pm in Classroom A; Sector Training Department. Thank you in advance and we hope to see you there!! Strengths/Skill Deadlift 4×2 […]

Strength/Skill 4×2 Squat Clean 75% WOD 5 Rounds for Time -20 Calorie Row -10 Thrusters  115/80