Complete in Order Yes, the order is changed... We will be prioritizing a few workouts each week in prep for the Open. Skill: A) As warmup - 3 rounds at a steady pace -12 hollow rocks -12 ft. monster walk e/direction -10 alt. … [Read more...]

Complete in Order Strength: A) 6 sets to find max: 2 rep split jerk w/ 2 sec. pause in dip and catch B) 12 min. to find max 1 rep 1 and 1/4 Back squat Skill: A) 10 min. EMOM E- 3 wall walks O- 8 e/leg single leg box stepups Conditioning: 10 … [Read more...]

Complete in Order Strength: A) 12 min. to find max: Full clean + Thruster *two squats... not just a squat clean thruster B) 6 rounds at steady pace -5 DL 275/185 -8 lateral bar over burpees Skill: A) 4 sets as warmup on rings: 8 sec. hollowhold … [Read more...]

Complete in Order Strength: A) 4 min. EMOM - 3 Full snatch rest 1 min. 4 min. EMOM 2 Full Snatch rest 1 min. 4 min. EMOM 1 Full Snatch B) FS: 8 min. EMOM - 2 FS Skill: A) 4 sets on bar: 6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 … [Read more...]

Complete in Order: Strength: A) 6 sets of 4 push press work to 4rm B) 4 supersets - 8 weighted pushups - 3 touch and go clusters AHAP Skill: A) 6 sets of 3 -strict HSPU facing wall Conditioning - Community WOD: 100 Hang Power Cleans for time, … [Read more...]

Complete in Order Strength: A) 12 min. to find max Power snatch B) 12 min. to find max Clean + 2 FS + jerk Skill: A) For time -20 kipping HSPU(Open standard) Rest 1:1 -20 kipping HSPU Conditioning: 10 min. climb the ladder manda -1 Ring MU … [Read more...]

Complete in Order Strength: A) 8 sets - building each -1 weighted pushup + 10 sec. plank hold + 1 weighted pushup -8 pendlay rows (keep low shoulder blades tight and don't overarch back) B) 5 sets - -Work up to 5rm weighted dip -Max HS hold on wall … [Read more...]

Complete in Order Strength: A) 12 min. to find max 3 rep Push Jerk B) BS: 5 sets building to 5rm for the day *rest no more than 3 min. b/n the start of each set Skill: A) On Rings for consistency - 8 min. EMOM - 3 MU Conditioning: For … [Read more...]

Complete in Order Strength: A) 12 min. working to max for the day -2 push press + 2 Power jerk + 2 split jerks C) 8 min. EMOM - 3 BS working to heavy but smooth set Skill: A) 5 sets - 50 ft. HS walk Conditioning: 8 rounds for time: -8 CTB … [Read more...]