Tuesday, July 29

STRENGTH 1. Back Squat (75%) 1X4, (80%) 1X1, (75%) 1X4, (85%) 1X1, (75%) 4X1, (90%) 1X1 2. HANDSTAND HOLD / WALK 3XME WOD 100 DUBZ then 15-12-9 Power Cleans (185/125) Strict HSPU … [Read more]

Monday, July 28

STRENGTH 1. Clean & Jerk (80%) 5X2 EoMOM for 10 minutes 2. OHS AHAP 5X1 from the floor WOD For time: 1k Row 25 Front rack Step-ups 95/65# 20" 800m run … [Read more]

Friday, July 25

STRENGTH 1. Power Snatch (70%) 5X1 Every :30 seconds 2. Back Squat (80%) 3X3 EoMOM WOD 10 Rounds For Time: 3 HSPU 6 Deadlifts (225,155) 9 Pull-ups 12 Burpees 24 Double unders … [Read more]

Thursday, July 24

STRENGTH 1. Clean Deadlift + High-Hang Full Clean work up to max set in 10 Minutes 2. Shoulder Press 3X10 WOD AMRAP 15 min: 5 Toes-to-bar 10 Box Jumps (24/20) 15 Wall Balls (20/14) https://www.youtube.com/watch?v=TP-C_Ko6rxI … [Read more]

Wednesday, July 23

STRENGTH 1. Snatch (75%) 5X1 EMOM for 5 minutes 2. Front Squat EMOM for 5 minutes (75%) 5X2 WOD 30 Front Rack Lunges (95/65) 200 Meter Run 20 Front Rack Lunges (115,85) 400 Meter Run 10 Front Rack Lunges (135/95) 800 Meter Run … [Read more]

Tuesday, July 22

STRENGTH 1. Every :30 seconds Power Clean + Push Press (70%) 5X1 2. OHS 3X1 (AHAP & use rack) 3. 2 minutes of L-Sits WOD Max Reps: 5 Rounds 20 seconds – Thrusters #95/65 Rest 40 Seconds 20 seconds – Pull Ups Rest 40 Seconds 20 seconds – … [Read more]

Monday, July 21

STRENGTH 1. Clean and Split Jerk - 10 Minutes to Est a Heavy Single 2. Clean and Split Jerk 5X2 (touch and go @ 75% above) 3. Back Squat 3X4 (75%) 4. Strict Pull Ups (weighted if possible) 3X10 WOD AMRAP 10 Minutes 5 HSPU 10 Power Snatch … [Read more]