WOD

STRENGTH: Tempo Front Squats 40X0 4 seconds down, explode up 5 x 5 AHAP WOD: Partner WOD: 20 Min AMRAP 20 Cal Row 20 Burpees... Read More

Strength: Complete 5 Rounds in 15 Minutes 5/3 Strict Chinups 30 Second L-Sit (or Weighted Plank) DB Floor Press *Build on each set WOD: 18min... Read More

Oly: Power Clean + Hang Clean + Jerk *Build to a heavy double WOD: Completed Rounds 15 Min EMOM Min1: 15/12 Cal Bike Min 2:... Read More

Oly: Hang Snatch (Heavy set of 3) WOD: For Time 1-2-3-4-5-6-7-8-9-10 T2B Push-Press (75/55) *Between Every set 35 Double Unders

Back Squat: 5 Rounds (velocity work) 4 Reps in 10 Seconds Build to a heavy 5 (2.5 seconds per rep) *Beat Last weeks weight WOD:... Read More

STRENGTH: Tempo Front Squats 40X0 4 seconds down, explode up 5 x 5 AHAP WOD: 12 Minute Amrap 5 C2B Pull-Ups 10 Alternating Single arm... Read More

Complete 3 Rounds in 12 Minutes 5 sets of: 5/3 strict pull-ups 60 second Plank Hold (45/25) 5 Floor Press off the Rig Build on... Read More

Oly: Hang Clean *Build to a heavy triple WOD: Completed Rounds 15 Min EMOM Min 1: 12/10 Cal Bike Min 2: 15 Wall Balls Min... Read More