WOD EMOM x 24 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy) […]

STRENGTH 6 sets 3 Back Squats @70-80% of 1RM* -Rest at Least 2:00 b/t Sets-   “Puentes” For Time 7 Wall Walks 503ft Run with Partner 21 Burpee box Step-ups […]

STRENGTH SNATCH COMPLEX Every 2 minutes for 12 mins 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD 11 Minute AMRAP: […]

WOD 12 min AMRAP 24/20 Calories on the Assault Bike 8 Strict Pull-ups 25ft Handstand Walk (2 Wall Walks) RX+ 75ft Handstand walks in 25ft unbroken increments ABS FINISHER 3 […]

STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press *Work in teams, changing weights as needed between sets. Rx= Bodyweight (1/2 Body weight to scale) -20:00 Cap- Partner WOD 16 Rounds: 250m row 10 Alternating […]

Mobility 5:00 of Foam Rolling and/or Mobility Work *focus on thighs and hips SKILL 15 mins of Handstand Pushups/Walks skill work WOD In a 5 min window: 40 Toes to […]

Conditioning WOD 20-40-60-40-20 Plate Jumps* 10-20-30-20-10 V-ups (GHD’s Optional) *Plate jumps are both feet on and then off of bumper plate, Fast Footwork! (Not for time, focus on quality of […]

STRENGTH 20 mins to find a Heavy Clean and Jerk for the day WOD 3 Rounds 8 Clean and Jerks 135/95 10 Chest to Bar pull-ups 12 Burpees Over the […]

SKILL Pistols (one legged squat) TEST Max Calories in 1 min on Assault Bike WOD 10-9-8-7-6-5-4-3-2-1 Strict Handstand Pushups (seated dumbbell press) Power Cleans 185/105

STRENGTH Every 2 mins for 14 Minutes (7 Rounds) Perform 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat WOD 6 Rounds 8 Lunges w/KB 70/53 12 Russian […]