Momentum

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]

Triathlete: Day 1: Swim - Repeat 200m, recover 1:00 until form/pace deteriorates Day 2: Bike - Repeat 200m, recover 1:00 until form/pace deteriorates Day 3: Run - Repeat 200m, recover 1:00 until form/pace deteriorates Day 4: Swim - Repeat 800m, recover 3:00 until form/pace deteriorates Day 5 : Bike - 15M TT Day 6: Run  -Repeat 800m, recover 3:00 until form/pace deteriorates   Runner:... [Read more]

Skill 15minutes HSPU practice Strength DE: Back Squat 3 reps EMOM for 12minutes WOD For Time: 5 Deadlifts @80% 10 Wall Balls 4 Deadlifts 15 Wall Balls 3 Deadlifts 20 Wall Balls 2 Deadlifts 25 Wall Balls 1 Deadlift 30 Wall Balls Don't forget to add your workout music here

Strength A High Hang Power Snatch 6 x 3-5reps XXXX rst :120 B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30 B-2 Plank (:45) 3 x 1 rep rst :30 W.O.D Every minute on the minute (EMOM) for max rounds 1x Thruster 42.5/20kg* 5x Pull-ups *Add 1 rep to thruster each successive minute, continue until... [Read more]

Strength & Skill A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45 A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45 B-1 Push-Press 5 x CFA: 4-6reps rst :90 BC: 6-8reps 2010 rst :90 B-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps rst :90 BC:... [Read more]