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Level 1 & Level 2 WOD A. 1-1-1-1-1 DL B. “Diane” 21-15-9 Deadlifts (225/155) and Handstand Push Ups Olympic Training A. Practice 1-1-1-1 Power Clean B. Practice 2-2-2 3 Position Clean C. Skill Snatch Grip Pause Pulls 110+% 1 RM Strength A. 5-5-5 Romanian Deadlifts (perfect spine) B. 3 sets of 10 perfect pistols (add weightRead more

Main WOD – Level 1 and Level 2 A. 4 Sets Max Unbroken Push Ups (25/15 pound plate) B. 15 min AMRAP 10 Wypers 10 Floor Press 200 meter sprint Olympic Training A. Skill Behind Neck Jerk 3-3-3 B. Strength 3-3-3 Push Press C. Strength 4 sets max unbroken Kettlebell Swings (88/62) Strength Training A.Read more

Strength A. Strict Press TUT 5-5-5 (0:3:3:0) B. 3×15 Wypers on Pull Up Bar (quality) During Rests, complete 10 Push Ups as SLOWLY as possible) C. 3×15 Barbell Sit Ups Endurance 5-5-5 Romanian Deadlifts (perfect spine) then 3 Rounds of your 200 m footstrike cadence (hopefully 100+) and run as far as you can. RestRead more

Strength A. 5-5-5 Back Squat (TUT 0:3:3:0) B. 3×20 Superset of GHD Hip Extensions and Reverse Hypers C. Turkish Get Ups 5×5 AHAP Endurance Run a 10k For TimeRead more

Strength A. 5-5-5 1 1/4 Squats AHAP B. 3-3-3-3-3 Strict Press TUT (0:3:3:0) AHAP EnduranceRead more

Strength TESTING!!! 1 RM Deadlift 1 RM Bench Press Endurance Run as far as possible at 100 cadence. Repeat 3 times. If you go longer than 10 minutes on an effort, increase footspeed by 3 per second, if you fail in under 5, decrease by 3Read more

Strength  For Quality: 15 L-Pull Ups 20 Strict Chest to Bar Pull Ups 25 Strict Pull Ups Endurance 5 Rounds: 10 DL, 10 Back squats @ Body Weight Run 400 metersRead more

Strength A. Superset: 5×10 Pistols (alternating, total) and ring Dips B. 5×10 GHD Sit Ups and Hip Extensions Endurance 10×100 meter sprints, walking recovery 4×400 meter run, rest exactly 90 seconds between effortsRead more