Archives

Tuesday Pre-Class Training 5 x 0:30 Max Effort Freestanding Handstand Hold or Walk (Rest 1:00) EMOM 10: Odd: 8-16x Pistol Squats Even: 0:30 L-Sit In-Class Session Primary Strength Take 20 minutes [...]

Monday Cash in ab work Partner Murph 1 mile run 100 pull ups or ringing rows 200 push ups 300 air squats 1 mile run Wednesday 1 mile run 20x DB Thrusters 20x Air Squat 200m Sprint 1 mile run

Monday Pre-Class Training EMOM 12: Odd: Back Squat 3x Reps at 70-75% Even: 1-2x Rope Climbs (with or without Legs) 3 x 3 Press in Split 3 x 2 Jerk Balance 3 x 2 Split Jerk (Pause 2″in Dip [...]

Sunday Workout of the Day 4 Sera For Time Row 500m 2x Rope Climbs 100m Sled Push (70/35# on sled, not including sled) (rest 1:30 and repeat)

Saturday Partner Workout of the Day 0:00 – 10:00 Build to a Heavy Clean and Jerk At 15:00 Complete the Following… AMRAP  30 15x Squat Clean and Jerks [155/105] 30x Toes to Bar 60x Box [...]

Friday Pre-Class Strength Training Press in Snatch 4 x 3 [@3.1.1.1.] 3 x [2 x BTN Snatch Grip Push-Jerks + 2x Overhead Squats] Take 15:00 to Build to a Heavy 3-Rep Shoulder to Overhead In-Class [...]

Thursday Conditioning and Midline Work 3 Rounds 2:00  Row 1:00 L-Sit (Boxes or Parallel Bars) 2:00 Box Step Ups 1:00 Plate Pulses 2:00 Jumping Rope 1:00 Lying Windshield Wipers [2:00 Rest]

Wednesday Pre Class Strength Work Back Squat 5.4.3.2.1. [Build through Tough Sets] Clean Pulls 4 x 1.1. [@85+%] In-Class Session Primary Strength Power Clean 7 x [1.1.] Building to 75% through [...]

Tuesday Pre-Class Strength Work 4x TnG Push Press: Build Through 6 sets Every 90 seconds x 7 sets:  1x Split Jerk w/ 2″ Pause in Dip and Receiving + 1x Split Jerk w/ No Pause In-Class [...]

Monday Part 1 Death by 10 meters Part 2 4 rounds 50 singles with jump rope 50 air squats 200 m run Part 3 4 rounds 400m run 10 push ups 20 sit ups 30 mountain climbers   Wednesday Hero WOD [...]