WOD

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing) From above the knee   STRENGTH Clean Pull (5×3 @ 90% of 1RM... Read More

METCON 5K Row

STRENGTH 4 rds NFT: 20-30 sec L-Sit Hold on parallettes/boxes 10 each Plank Knee to Opposite Elbow (https://www.youtube.com/watch?v=3DIqIh5fgPI) 20-30 sec Hollow Hold 10 each S/A... Read More

STRENGTH Overhead Squat (3 sets to build to heavy 3; then 2×3 @ 95%)   METCON AMRAP 20 with a partner: 50 OHS 75/55# 50/35... Read More

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing)   METCON Every 3 min for 15 min: 21 Box Jump Overs 24/20″... Read More

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

STRENGTH Front Squat (3 sets to build to heavy 6; then 2×6 @ 95%) 95% of heavy 6   METCON Death By Calorie Row: Begin... Read More

SKILL 10 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips over fence drill... Read More