Friday, July 3rd

Mobility: Rack Work Strength/Skill: Front Squat, 5 reps *15 minutes to work to 90% 5RM, then do a ME UB set at 60% 1RM Conditioning: 2RFT 30 TTB 30 Russian Twists w Med Ball (20/14) 30 Wall Balls (20/14) 30 DUs (3:1 Singles - 90) 800m Run … [Read more...]

Thursday, July 2nd

Mobility: Banded Shoulder Work Strength/Skill: 2 Drop Snatches + 2 OHS, 15 minutes Conditioning: EMOM: 12 minutes A) Odd - 3 TNG Power Snatches *Medium heavy, or 75% 1RM Even - 30 Lateral Bar Hops B) Odd - 8 Hang Power Snathes Even - 20 Lateral Bar Hops … [Read more...]

Wednesday, July 1st

Strength/Skill: Back Squat, 5 reps *15 minutes to work to 90% 5RM, then do a ME UB set at 60% 1RM Conditioning: 3RFT 10 Hang Power Cleans (95/65) 10 Front Rack Alt. Lunges (95/65) 10 Burpees … [Read more...]

Tuesday, June 30th

Strength/Skill: Press 5RM, 10 minutes Stength/Skill: AMRAP: 18 minutes Run 200m 15 Pull Ups 10 Push Press (95/65) 5 OHS (95/65) … [Read more...]

Monday, June 29th

Mobility: PVC Deadlift Strength/Skill: Deadlift 5RM *15 minutes to work to a 5RM Conditioning: 5RFT A) 21 KBS (53/35) 12 Switch Lunges 12 HR Push Ups 4RFT B) 21 KBS (53/35) 12 Alt Lunges 12 HR Push Ups … [Read more...]

Friday, June 26th

Mobility: Rack Work Strength/Skill: Split Jerk 1RM Conditioning: AMRAP: 12 minutes 10 Pull Ups 15 TTB 20 Russian Twists w WB (20/14) Intent: Grip strength and movement technique are the challenges in this WOD. You probably won't get out of breath, but you will have to give … [Read more...]

Thursday, June 25th

Mobility: Couch Stretch Strength/Skill: Back Squat, 5RM Conditioning: For Time: A) 50 Alt Lunges w BB Overhead (45/35) 50 KBS (53/35) 50 BB Jumping Squats (45/35) B) 30 Alt Lunges 30 KBS 30 Jumping Squats Intent: Hip flexor endurance will come into play in this … [Read more...]

Wednesday, June 24

Mobility: Ankle Roll Out (KB, BB, or LB) Strength/Skill: 10 minutes: DU Work & find ME UB DUs Conditioning: … [Read more...]

Tuesday, June 23rd

Mobility: Lunge Hip Opener Strnegth/Skill: Front Squat 5RM *20 minutes to find a 5RM Conditioning: TABATA Strict Pull Ups (sub banded) … [Read more...]

Monday, June 22nd

Mobility: Rack Work Conditioning: "The Chief" 5 Rounds for Reps AMRAP: 3 minutes 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats … [Read more...]