Strength: Front Squat work up to a heavy triple after warm-up sets WOD: 15 minute clock, 2 part workout 6 minutes for part 1, any remaining time will be used […]

Strength Wendler Squat WOD For Time -3200m Row Every two minutes athlete must get off the rower and complete 10 air squats.

Strength Wendler Deadlift Partner WOD For Time -100 Deadlift 155/95 -100 Evil Wheels using your bar -100 Floor Press While one partner is working on the movements the other partner […]

Strength Wendler Press WOD DEATH BY CLEAN & JERK 20 Minutes EX.  If athlete only completes 10 minutes C & J portion, Athlete will use the remainder of the time doing an […]

ROLL OUT YOUR LEGS!!!! Strength Establish a 3 rep max for bench press. WOD 27-21-15-9 -Double Unders -Burpees -Calorie Row

Strength Establish a 3 rep max for deadlift. WOD “BAMBI” -50 Front Squats 115/85 EMOM 3 Lunges -50 Lunges 115/85 EMOM 3 Front Squats

Strength Establish a 3 rep max for shoulder press 3,3,3,3,3,…3 Keep it at sets of 3 incrementing the weight every time. WOD 20 min EMOM -2 Clean & Jerk 155/105 -2 […]

Strength Establish a 3 rep max for squat. WOD 4 Rounds -30 Wall Balls -15 Pull-ups -5 Snatches 135/95 Remember that next week we are going to start to establish […]

Strength 3×3 Bench Press Heavy!!! WOD For Time -100 Dumbbell Snatch 45/25 -80 Sit-ups -60 Push-ups -40 Air Squats -20 Burpees -10 Wallwalks