WOD

OLYMPIC  Slow Pull Clean and Jerk (5×2 climbing) Squat Clean + Split Jerk   METCON FT: 10 Squat Cleans 95/65# 50 Double Unders 8 Squat... Read More

SKILL Spend 15 min working on Strict Ring Dip and Kipping Ring Dip skill – Strict (https://www.youtube.com/watch?v=fYliFXdt2MQ) – Kipping (https://www.youtube.com/watch?v=cp7kGCD0hvo) METCON Low intensity/muscular endurance Metcon... Read More

STRENGTH Happy Birthday to Owner/Coach Adam Sturm!!! The Cross Training Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

STRENGTH Snatch Pull (5×2 @ 95%)   METCON Anaerobic capacity intervals/high intensity Metcon (AMRAP – Reps) EMOM 10 Min 1: 12 Alt. DB Snatches 50/35#... Read More

STRENGTH BB Back Rack Step Up (4×10 each climbing) Box should be around knee height.   METCON Aerobic/moderate intensity Metcon (AMRAP – Rounds and Reps)... Read More

METCON EMOM 23 Min 1: 6-10 TTB Min 2: 20-30 sec Wall Facing HS Hold Min 3: 6-10 V-Ups Min 4: 20-30 sec Hollow Hang... Read More

STRENGTH Front Squat (3 sets build to heavy 3; then 2×3 @ 95% of heavy 3)   METCON AMRAP 8 8 Alt. S/A DB Front... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 3; then 2×3 @ 95%) A2: Single Arm KB Upright Row (5×6 each climbing)... Read More