Strength 1RM Sumo Deadlift Take up the sumo stlye deadlift lift to a heavy max for the day.  You may find that you are able to move more load with this style of lift.  New lifters should treat this like any other barbell movement and first work on performing the lift with perfect posture before […]

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 […]