Strength A Snatch 10 sets of:  1 rep high hang, 1 rep from the floor B - Barbell Complex Snatch grip deadlift 5 x 5 Snatch High Pulls 5 x 5 Power Snatch 5 x 5 Overhead Squat 5 x 5 W.O.D 10,9,8,7,6,5,4,3,2,1 reps of: Thrusters 45/25kg* Burpees * CFA must clean bar from floor Don't forget to add your... [Read more]

Strength A-1 Nutral Grip Ring Pull-ups 5 x CFA: 6-8 30x0 BC: 4-5 5000 (ecc) Rest :60 A-2 ME: HSPU (skill practice) 5 sets `Rest :60 W.O.D Capacity (set the clock to 16minutes): 4 Rounds ME for :30sec each stations :30sec rest between B-1 Pull-ups (kipping) B-2 Ab-mat Sit-ups B-3 L-hand KB Thrusters 20/12kg B-4 R-hand KB Thruster 20/12kg Don't... [Read more]

Warm-up Butterfly kicks on floor Strength A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30x0 :60 A-2 ME: TTB (skill practice) 5 sets x0x0 :60 W.O.D Dirty 30 For time: Box Jumps 24/20 Jumping Pull-ups KB Swings 24/16kg Walking Lunges Knees to Elbows Push-Press 20/15kg Back Extensions Wall Balls 7/5kg 10/6' Burpees DU Don't forget to add your... [Read more]

Strength: A: Clean Drills 10 1 rep high hang, 1 rep from the floor B: Complex of Deadlift 5 x 5 10x0 :10 High Pull 5 x 5 10x0 :10 Pwr Clean 5 x 5 10x0 :10 Front Squat 5 x 5 10x0 :60 W.O.D. "Capacity (set the clock to 15min): 4 Rounds ME for :45sec each stations :30sec rest between C-1 DU... [Read more]

Warm-up Hollow Rock (midline stability) 3 x 15 to 20 reps Strength A-1 Strict OHP 5 x CFA: 6-8 BC: 8-12 Rest: 60 A-2 Strict Pull-ups 5 x CFA: 8-12 BC: 12-15 Rest:10 A-3 Hangining Scapular retractions (global flexion, feet together) 5 x 10  Rest: 60 W.O.D Total reps for 5 rounds of : AMRAP 2min of: Ring dips x... [Read more]

  Triathlete: Day 1: Swim - Repeat 6:00 on / 4:00 off, until form/pace deteriorates Day 2: Bike - Repeat 6:00 on / 4:00 off, until form/pace deteriorates Day 3: Run - Repeat 6:00 on / 4:00 off, until form/pace deteriorates Day 4: Swim -Repeat 3:00 on / 3:00 off, until form/pace deteriorates Day 5 : Bike - 15M TT Day 6: Run... [Read more]

Strength A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30x0 :60 A-2 High Reebok BB Lateral Step-ups 4  x CFA: 8-12 BC: 12-15 21x0 :60 Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest) B-1 HBBS @ 40/20kg 5reps B-2 BB OHP @ 40/20kg 5reps *continue from... [Read more]

Skill 15min DU practice Strength 20min Clean practice, work up to comfortable 3RM WOM July "Annie" 50-40-30-20 and 10 rep rounds; for time: Double-unders Ab-Mat Sit-ups Finisher: Team WOD: Sled +30kg push AMRAP 5min Don't forget to add your workout music here

Warm-up 4 x 200m sprints w/ :90sec rest between each Movement Practice 2 Rounds of each "Hope" movement :30sec work :30sec rest WOD “Hope” set the clock to 15minutes 3 rounds of: Burpees Power snatch 35kg Box jump, 24” box Thruster 35kg Chest to bar Pull-ups Rest :60 “Hope” has the same format as Fight Gone Bad. In this workout... [Read more]