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Main WOD – Level 1 & 2 A. 1-1-1-1-1 Jerk B. 5 Rounds 10 Jerks @ body weight 40 double undersRead more

A.(Practice) 3 Position Snatch Max Effort (15 Minutes) B. (Practice) Find a heavy Power Clean and Power Jerk in 15 Minutes C. (Skill) 5×5 Snatch Grip High Pulls from HangRead more

Strength A. 2-2-2-2-2-2-2-2-2 Bench Press @ 85+% 1 RM B. 3×10 Clapping Push Ups C. 3×15 GHD Sit Ups and GHD Hip Extensions Endurance 5×400 3×800 1×1600. Work:rest 1:1 for all sets.Read more

Main WOD – Level 1 & 2 A. 3-3-3 Back Squat B. 5 Rounds: 10 TTB 20 WB 200 meter sprintRead more

A. Skill: Pause Pulls: clean Grip Perfect through the go (2″ off floor, above knee, @ go) B. Skill: 5-5-5 snatch balance (no heave) C. Strength: 2 Push Press 1 Push Jerk @ 80% push press max EMOM until failure or 7 minutesRead more

Strength A. 5-5-5 Front Squat @ 75% 80% 85% B. 10 Rounds: 8 Wall balls (40#/30#) 8 Box Jumps @ 30/24 Endurance Cover as much ground in 30 minutes as possibleRead more

Main WOD – Level 1 & 2 A. Hang Clean Practice B. Chipper Style 1000 Meter Row 20 HCLN @ 185/125 20 Front Squats @ 185/125 20 DL @ 185/125 1000 meter runRead more

A. P Heavy 3 Hang Squat Clean B. St 3-3-3 Back Squat @ 85%+ C. St Front Squat 3-3-3@ 80+% P = Practice St = Strength  Read more

Strength A. 2-2-2-2-2 Strict Press @ 90+ % 1 RM B. 5×5 Tempo Ring Dips for quality (0:5:5:0) C. 3×5 Pendlay Rows (No Heaving) Endurance A. 2-2-2-2-2-2 Romanian Deadlift B.  5 Rounds for time: 10 Body Weight Deadlifts 400 meter run.  Rest exactly 2 minutes between rounds.Read more

Level 1 & Level 2 A. 3 Position Snatch Practice (Squat Preferred) B. 10-1 KBS 1-10 Box Jumps (30/24) Between Each Round Complete 3 Burpees (after 10-1, 9-2, 8-3 etc)Read more