Strength 8×3 Weighted Pull-Ups Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups. WOD 5 Rounds for time20 Wall Ball Shots 20/14lbs10 Toes-To-Bar200M Run Off Ramp WOD 3-5 Rounds for time15 Wall Ball Shots 10 Knees-To-Elbows, Knee Tucks […]

Skill 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold1 Minute L-Sit Rest as needed between movements. WOD AMRAP in 10 Minutes 21 Kettlebell Swings 24/16kg15 Burpee Off Ramp WOD Scale this one by load and the height of your swing.  Swing the kettlebell overhead only if you can maintain your posture while […]

Strength 1RM Front Squat  If you are new to the barbell movements work up in small increments to a moderately heavy weight. Perform 2-3 reps at each weight and focus on your form.  WOD EMOM for 8 Minutes Odd Thrusters 105/75lbsEven Chest-To-Bar Pull-Ups Your score is your total number of reps combined.  Off Ramp WOD […]

Strength Split Jerk 3 @ 80-85% then 1RM. Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.    WOD […]

WOD 21-15-9 rep rounds of  Clean & Jerk 135/95lbsBurpee Toes-To-Bar Off Ramp WOD Scale your Clean and Jerk by load. Work at a weight that allows you to power clean + power jerk the weight if possible  If you are still learning toes-to-bar scale them by working on kipping knees to elbows or some kind of […]

WOD 10 Pull-Ups10 Box Jump 24/20″10 Kettlebell Snatch 24/16kg200M Run20 Pull-Ups20 Box Jump 24/20″ 20 Kettlebell Snatch 24/16kg400M Run30 Pull-Ups30 Box Jump 24/20″30 Kettlebell Snatch 24/16kg800M Run (If 60 Pull-Ups sounds like too much, scale down by cutting the Pull-Up set in half for each round) Off Ramp WOD 3 Rounds of  10 Pull-Ups10 Box Jump10 Kettlebell Snatch 400M Run […]

Strength 3×2 Push Press.  Work up to to a 1RM following your work sets if you have time and are able.  New lifters follow the usual protocol, start with and empty bar and move up in small increments.  Perform 2-3 reps at each weight.   WOD 40-30-20-10Wall Ball Shots 20/14lbsSit-Ups Off Ramp WOD 5 Rounds […]

Strength E2MOM For 16 Minutes 3 Power Snatch If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your […]

EMOM for 10 Minutes Odd: Max set of sustainable Strict Pull-UpsEven: Max set of sustainable Strict Push-Ups Work on a number that you can maintain through 5 rounds of each.  Keep the number as high as you can without bombing out.  Work using as little help as possible (band, kip or otherwise).  We’ve done a […]

Strength Deadlift 3×3 ~ 85%  If you have seen this workout before try to add a few pounds from last time. If you are new to powerlifting , start with a light weight and work up to a moderately heavy load.  Increase the load only if your mechanics are sound. WOD AMRAP in 8 Minutes […]