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Strength EMOM for 10 Minutes1 Power Snatch ~ 70-75% of your 1RM If you are new to weightlifting start working with a light hang power snatch and warm up to a weight that you can easily use to practice technique.  Add weight after five rounds if things are going well.  WOD 5 Rounds For time […]

Strength Back Squat 3×3 ~ 85%  If you are new to the barbell movements start light and work up to a moderately heavy weight increasing in small amounts. WOD AMRAP in 8 Minutes 3-6-9-12-15-18… Wall Ball 20/14lbsBox Jump 24/20″ Off Ramp WOD Work the same movements today. Choose a box height and ball weight that […]

WOD “Amanda” for time 9-7-5 ofMuscle UpSquat Snatch 135/95lbs Off Ramp WOD 3 Rounds for time of 10 Strict Pull-Ups10 Push-Ups10 Overhead Squats

Speed 1 Mile Run  WOD for time 25 Overhead Walking Lunge Steps 45/25lbs50 Wall Ball 20/14lbs100 Double-Unders50 Kettlebell Swings 24/16kg25 Overhead Walking Lunge Steps Off Ramp WOD 30 Double Unders or 90 Single Unders then 3 rounds for time of 10 Bodyweight Lunges10 Wall Ball15 Kettlebell Swings    

Skill 3 x through each  1 x Rope Climb1 Minute Plank Hold1 Minute L-Sit   WOD For Time 9 Clean & Jerk 135/95lbs400M Run12 Clean & Jerk400M15 Clean & Jerk400M Run Off Ramp WOD 3 Rounds for time of 9 Clean & Jerk 400M Run

Skill 5 x Max Effort Sets of Muscle Ups If you’re working on the transition use the band or box to assist.  If your strength isn’t quite there yet work 5 sets of strict pull-ups. WOD 10-1 Front Squats 155/105lbs1-10 Ring Dips Off Ramp WOD 10-1 Air Squats (to target)1-10 Push-Ups  

Strength Deadlift 3×3 ~ 85% If you are new to powerlifting take your deadlift, start with a light weight and work up to a moderately heavy load. WOD AMRAP in 8 Minutes 10 Power Snatch 135/95lbs15 Box Jumps 24/20″ Off Ramp WOD AMRAP in 8 Minutes 10 Hang Power Snatch 45/35lbs (use an unloaded bar […]

Strength 8×3 Weighted Pull-Ups If you’re not quite ready for weighted pull-ups work max sets at body weight or chose a band that gets you 3-5 reps at max effort. WOD 5 Rounds for time 10 Dumbbell Push Press 40/30lbs10 Weighted Step Ups 40/30lbs 24/20in200M Run Off Ramp WOD 5 Rounds for time 10 Dumbbell […]

Strength  1RM Clean & Jerk If you are new to the olympic lifts start light and increase in small increments, perform 3-5 lifts at each weight finishing at a moderately heavy load. WOD AMRAP in 12 Minutes 60 Double Under 10 L Kettlebell Snatch 24/16kg 10 R Kettlebell Snatch 24/16kg 10 Burpee Off Ramp WOD […]

WOD “Naughty Nancy” 4 rounds for time  600M Run (Around the entire complex, touch the wall and back inside)25 Overhead Squats 140/95lbs* 20 Minute Time cap or “Nancy” 5 Rounds for time 400M Run15 Overhead Squats 95/65lbs* 20 Minute Time cap Off Ramp WOD 3 Rounds for time 400M Run15 Overhead Squats w/ PVC* *Everyone choose […]