Thursday, April 24

Strength 1. Hang Snatch (below knee) (75%) 5X2 2. Hang clean (below knee) (75%) 5X2 3. Snatch Balance 4X3 (PERFECT FORM) WOD AMRAP 5 Minutes: 5 Deadlifts (185,135) 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 3 Minutes: 5 Deadlifts … [Read more]

Wednesday, April 23

Strength Front Squat 4X2 (AHAP) Ring Dips 4 X ME (super set strength) WOD EMOM 15min: Min 1: 5 Wall Balls + 5 Power Cleans (155/115) Min 2: 5 Wall Balls + 5 Strict Pull Ups Min 3: 5 Wall Balls + 5 Push Jerks … [Read more]

Tuesday, April 22

Strength EMOM for 10 minutes ODD: Power Snatch + Full Snatch (65-75% of snatch) 1+1×2 EVEN: Power clean + Push Jerk (TOUCH & GO)(75% of Power Clean) ×3 WOD 5 rounds for time: 250m Run 5-bar facing burpees 10-thrusters #115/75 15-double … [Read more]

Monday, April 21

“Mini Jack” AMRAP 10 Minutes 10-Push Press (115,75) 10-KB Swings (53,35) 10-Box Jumps (24,20) rest 3 minutes 800m Run for time rest 3 minutes 200 yard plate push for time. rest 3 minutes 800m Run for … [Read more]

Friday, April 18

Strength EMOM for 14 minutes ODD: Power Clean + Push Jerk (80%) X1 EVEN: 30 yard plate push WOD 4 ROUNDS FOR TOTAL REPS :30 Max Med Med Ball Thrusters (40,30) :30 Max Double Unders Rest 1:00 … [Read more]

Thursday, April 17

STRENGTH 1. Snatch (FULL SQUAT) EMOM for 10 Minutes (70%) 3X1 , (75%) 3X1, (80%) 3X1. (85%) 1X1 WOD "Nate" AMRAP 20 MINUTES: 2 Muscle-ups 4 Handstand Push-ups 8 KB SWINGS (70,55) NOTE SUB 6 STRICT PULL UPS FOR MUSCLE UPS Chief Petty … [Read more]

Wednesday, April 16

STRENGTH 1. Clean (FULL SQUAT) EMOM for 12 min (70%) 3X1, (75%) 3X1, (80%) 3X1, (85%) 3X1 WOD 4 Rounds For Time: Run 250 meters 10 Burpee Box Jump Overs 24/20" 5 Hang Squat Clean 135/95# Rest 1 minute … [Read more]