Skill/Strength Deadlift WOD 5 Rounds -9 Power Cleans 135/95 -15 Push Ups -21 Air Squats -200m Run

Warm Up: Hoover Ball Strength/Skill: Bench WOD: AMRAP 12 -9 Deadlift 225/155 -7 HSPU -5 Strict Pull-Ups

Skill/Strength Back Squat WOD 15 AMRAP -60 Double Unders -30 Cal. Row -15 OHS 115/80

Tank Top Thursday! Strength: Shoulder Press 5 @ 75% 3 @ 85% 1+ @ 95% Partner WOD: AMRAP 20 *1 Tower Run TOGETHER Partner 1: Runs 1 Lap Partner 2: […]

Warm Up: “Sally Up” Air Squats Strength/Skill: Clean Work EMOM x 10 Segmented Clean Pull (1″, knee, mid-thigh) + Hang Clean High Pull + Full Power Clean (Keep weight light/moderate) WOD: AMRAP […]

Strength: Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 4 Rounds 18 OH KB Lunges  (53/35) 21 Slamballs  (20/15) 27 Sit Ups 400m Run

Strength: Bench Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 21 – 15 – 9 – 6 – 3 Calorie Bike Clean & Jerk  (115/80) Pull Ups […]

Tank Top Thursday! Warm-up -1 Tower+400 Meter jog Skill/Strength Snatch Balance 5×3 Work to a Heavy Load WOD In a 3min Window -30 Cal. Row MAX EFFORT SNATCH 95/115/135/115/95 Score […]

Skill/Strength Front Squats & 8×1 OHS Pause at Bottom for 5 sec Moderate weight work up slowly to a heavier set. WOD 6 Rounds -50 Double Unders -20 KBS 54/35 […]

Strength/Skill Bench WOD 14 Rounds -7 Squat Cleans -7 Burpees Over Bar