Conditioning WOD 4 Rounds: 10 Ring Rows 15 Kettlebell Swings 20 Air Squats 45 Jumping Jacks *Athletes should focus on quality of reps WOD 8 Rounds: 5 Hang Cleans 4 […]

STRENGTH Dumbbell Bench Press 5 sets of 10 *20 banded pulldowns in between sets WOD 16 Min AMRAP 12/8 Cals on the Assault Bike 16 Handstand Pushups (seated dumbbell Press) […]

SKILL Pull-ups 5 Pull-ups Every Minute On the Minute for 10 Minutes (work on the next progressing variation; Kipping, kipping pull-up, butterfly, strict, chest to bar etc.) WOD 100-80-60-40-20  Double […]

Strength 20 Rep Max Back Squat (Week 6 of 6) WOD 7 rounds: 7 Thrusters 95/65 7 Pull-ups 7 Burpee Over the Bar Rx+ 115/75, Chest to Bar Pull-ups

*** Special Announcement*** Pistoleros, we will have an adjusted schedule this week due to training. It will be as follows: Monday & Tuesday: Regular Schedule Wednesday and Thursday: There will […]

Strength Bench Press 15 mins to find todays heavy triple WOD 4 Rounds: 2 mins of Handstand walks (bear crawls) -1 min rest- In 2 mins: 300m run V-ups in […]

Strength SNATCH COMPLEX Every 2 mins for 16 mins 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD 3 Rounds for […]

SKILL 10 mins of Handstand work (Handstand walk, Handstand push-up, Wall walk, Wall kick ups etc.) WOD FOR TIME: 30-20-10 Alternating Dumbbell Snatch 55/35 Overhead Lunge 55/35 -4 Min rest- […]

Strength Clean Complex Every 2 mins for 12 mins (6 sets) perform 1 Power Clean + 1 Below the knee Power Clean + 1 Hang Power Clean *Record Number WOD […]