Friday, March 27th

Strength/Skill: 3 Position Power Clean + Power Jerk Conditioning: EMOM: 12 minutes Odd - 3 Position Power Clean + Power Jerk *Start at 50% of max C&J and add weight every round. If you fail, remove 5-10#s and stay there for the rest of the EMOM Even - 10 Jumping Squats … [Read more...]

Thursday, March 26th

Mobility: Hollow Rocks & Shoulder band work Strength/Skill: HSPU Progression Conditioning: 5 Rounds for Reps 1:00 Thrusters (95/65) 1:00 Rest 1:00 Burpees 1:00 Rest … [Read more...]

Wednesday, March 25th

Mobility: Ankle Roll Out Strength: 1a) 4x5 Strict TTB, rest 1 minute 1b) 4x20 Half Moons (25/10), rest 1 minute 1c) 4x10 RDL, rest 1 minute Conditioning: AMRAP: 20 minutes Run 400m 20 Push ups 30 Air Squats … [Read more...]

Tuesday, March 24th

Mobility: PVC Passthrough & Wall Squats Strength/Skill: MU / PU Progression Conditioning: E2MOM: 12 15 Wall Balls (14/10) 10 Sit Ups 15 KBS (44/24) … [Read more...]

Monday, March 23rd

Conditioning: 15.4 Alternative AMRAP: 8 minutes 30 DUs (3:1 singles) 15 Snatches (75/55) Cash Out:  Turkish Get-Ups … [Read more...]

Friday, March 20th

Strength/Skill: Hang Snatch 5x2 rising (up to 80% of 1RM) RDL 5x5 Conditioning: AMRAP: 12 minutes 10 Hang Power Snatches (95/65) 10 Box Jump Onto And Over Box … [Read more...]

Thursday, March 19th

Mobility: Scapular Retractions Strength/Skill: Clean Pulls 5x3 rising (work up to 50-60% of your deadlift 1RM) Conditioning: For Time A) 30 Burpees 10 Deadlifts (225/155) 30 KBS 10 Deadlifts 30 Burpees B) 20 Burpees 10 Deadlifts 20 KBS 10 Deadlifts 20 Burpees … [Read more...]

Wednesday, March 18th

Whole Life Challenge Retest WOD!  Compare results to 1.16.15 or your Intro Results. Mobility: Rack Work   Strength: Tempo Front Squats 3x3 (3-1-0-1) across   Conditioning: AMRAP: 10 minutes 15 KBS (53/35) 12 Switch Lunges 9 Push Ups 6 Sit Ups … [Read more...]

Tuesday, March 17th

Mobility: Pole Squats Strength/Skill: Push Press 4x3 rising Conditioning: Whole Life Challenge ReTest WOD!!! Compare results to 1.08.15 AMRAP: 10 minutes 20 Situps 20 Air Squats 20 Burpees … [Read more...]

Monday, March 16th

Strength/Skill: Pull Up / MU Progression Conditioning: 15.3 … [Read more...]