Blog

Warm Up: Tabata Med Ball Cleans Skill: The Snatch/OHS WOD: 5 Rounds: 5 Power Snatches 10 Snatch Grip Deadlift 15 Air SquatsRead more

Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 Min AMRAP 2 Push Press 2 Burpees 4 Push Press 4 Burpees 6 Push Press 6 Burpees and so on until 10 Minutes has elapsedRead more

Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups Skill: The Front Squat (RACK) WOD: 3 Rounds: 400 meter row 15 Goblet Squats 15 slam ballsRead more

Warm Up: Double Under Practice 5 Mins Skill: The Kipping Swing/toes to bar. 3 sets of Max effort after finding Kip and either knee raise, knees to elbows, or toes to bar WOD: Like “annie” 30-20-10 Double Unders/Sit Ups/Kettlebell swingsRead more

Warm Up: Squat therapy Skill: The Back Squat 5×5 WOD: 3 Rounds: 15 Calorie Row 26 OHWL Steps (weight plate) 25 Box JumpsRead more

Warm Up: 3 Rounds: 10 Calorie Row 10 Wall Squats 10 PVC Pass Thrus Skill: The Thruster. Find a heavy 10 WOD: 10 Min AMRAP 7 Thrusters @ heavy 10 weight 7 Ring RowsRead more

Warm Up: Tabata Med Ball Cleans Skill: The Snatch/OHS WOD: 5 Rounds: 5 Power Snatches 10 Snatch Grip Deadlift 15 Air SquatsRead more

Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 Min AMRAP 2 Push Press 2 Burpees 4 Push Press 4 Burpees 6 Push Press 6 Burpees and so on until 10 Minutes has elapsedRead more

Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups Skill: The Front Squat (RACK) WOD: 3 Rounds: 400 meter row 15 Goblet Squats 15 slam ballsRead more

Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats Sit UpsRead more