Strength:A) Deadlift Clusters: 4 sets of 1.1.1.1 increase load each rep with first rep starting at 60%, rest as little as possible between reps, rest 2 min between setsB) 3 Rounds: 20 Deadlift + 20 Box Jumps (24/20), rest 60 sec; Deadlift weights … [Read more...]

Strength:A) Power Jerk From Rack/Blocks + Jerk Grip OHS: 60-70/2+2*3 setsB) Jerk From Blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, THEN 80/1*10 singles every 30 secSkill:4 Rounds:1 min Max Rope Climbs to 15ft1 min Max Distance HS WalkRest 60 … [Read more...]

Strength:A) Press From Split: 4x4, rest as neededB) CJ: every 90 sec: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 93-96/1, 50/ME UB RepsSkill:EMOM x 10 minEven Min: 75ft OH Lunge (135/95)Odd Min: 7-10 Strict PullupsConditioning:3 Rounds:10 GTO … [Read more...]

Strength:A) Tall Snatch: 40/5*3 sets, rest as neededB) Snatch: every 60 sec: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 50/ME UB RepsSkill:30 Burpee Bar MU for time*every 3 min complete 60 DUConditioning:AMRAP in 4 min:8 Wall Ball (20/14)8 Burpee to … [Read more...]

Strength:A) Snatch Blocks: 5x2 @ 85%B) Clean only: Every 90 sec: 60/5, 70/4, 80/3, 85/2, 90/1Skill:3 Rounds:Bench Press @ 60% x 10 reps20 Ring DipsRest 2-3 minConditioning:AMRAP in 17 min:60 Calorie Row50 Thrusters (95/65)40 Box Jump Overs (30/24)30 … [Read more...]

Strength:A) Deadlift: 4x3 @ 85%, rest as needed, maintain TNG throughout all setsB) AMRAP in 8: 100m sprint + 8 Burpees + 8 Deadlifts (275/185)Skill:EMOM x 12 min:Odd min: 5 FS @ 60%Even min: 8-10 C2B Pullups OR 40 sec whatever comes … [Read more...]

Strength:A) Push Press: Find 1RM then 3x3 @ -20%Skill:3 Rounds:Back Rack Lunges (185/135) x 75ft10 Hang Power Cleans (185/135)20 GHD SitupsConditioning:6 Rounds of a 3 min running clock8 OHS (135/95)12 Bar-Facing BurpeeME Bar MU in remaining timeRest … [Read more...]

Strength:A) Power Clean + Jerk: 80/1+3*3 setsB) Clean Pull: 100/3*2 setsSkill:10 Rounds for time; rest a full 60 sec at every failed rep3 Strict HSPU5 Strict ChinupsConditioning:AMRAP in 6 min: (treat this as if this is your only conditioning piece … [Read more...]

Strength:A) Snatch: 6x1 all sets between 80%-95%, increase only as form and speed allowsB) Snatch Pull: 100/3*3 setsSkill:EMOM x 12 min:Odd min: 5 BS @ 85% of 5RM from last weekEven min: 30 sec ME UB MUConditioning:4 Rounds:10 Alt DB Snatch (55/40)10 … [Read more...]

Strength:A) in 6 min establish 1 RM Snatch + 1 RM Clean, combine best of each lift for total score, must start with an empty barSkill:AMRAP in 8 min:200m sprint 6 burpee Bar MUConditioning:Find a group of people if possible and complete ANY Open WOD … [Read more...]

Strength:A) Deadlift: 5x5 all reps TNG @ 60%-70%B) 6 full sprints: 10 Deadlift (weights ascend) + 10 Lateral Box Jumps (24/20): Men Weights: 135, 185, 245, 275, 315, 335; Women weights: 95, 135, 165, 185, 205, 225; rest 30 sec between rounds; time … [Read more...]