Strength: Press 2×10 Press 1×10@70% * 1×10@75% 2×8 Push Press 2×8@80% (All Four Sets is at % of Press 1 RM) WOD 50 Kettle Bell Swings 50 Push Ups 50 […]

Strength: Squats 4×8 60%, 65%,  70%, 75% of 1 Rep Max (Scale as needed) WOD: 5 Rounds for Time 10 Pull-Ups 20 Double Unders 30 Air Squats 200m Run Extra […]

  Strength: Overhead work from the rack. 1 push press + 1 split jerk. Do a few warm up sets to get a good feel for the complex, then complete […]

Strength: Deadlift warm up to 70% of 1RM.  8min EMOM of 3 Deadlift at 70%. Scale as needed if too heavy. WOD: For Time. 400m Run 1 Snatch Complex, 1 Wallball […]

Strength: Bench press. 5×3 with a 2 second pause at the chest. Partner WOD: for time 75 evil wheels 75 floor press 135/95 75 bench jump overs (no lateral) 75 […]

Strength: 3 front squat + 1 thruster for a max. The thruster isn’t performed when standing up from the 3rd front squat. It’ll be your 4th part of the complex. Have […]

Strength: Seated box jumps. Yup. Although in the video, he lands below parallel, try to land above parallel. 6×3 for max height. *********** Skill work: Snatch grip push press + […]

Strength: Deadlift. 3 easy warm up sets of 5 at 70% or less. Then 3 heavy sets of 2 AHAP. Skill work: Practice handstands against the wall, trying to balance […]

Strength: push press with progressive load for each set, so don’t go too heavy too soon follow sets x reps 1×5, 1×4, 1×3, 2×2, 2×1 *********************************** 8 minutes to practice Turkish […]

Congratulations to our athlete of the month, Brian! here are some graceful moments. The Jedi clean The “I can’t wait for the next lunges WOD” face Strength: 4×5 front squat […]