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Skill: Clean Technique Strength: Clean Complex Complex (3, 3, 2, 2, 1) (15 Mins) 1 Hang Clean Pull (+) 1 Hang Clean  *Increase weight as... Read More

Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative... Read More

Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of... Read More

Skill: Toes 2 Bar Strength: Paused Front Squat 15 Minutes to build to a triple with a 2 sec pause on each rep Metcon: 9... Read More

Skill: Static Holds 6 Min TABATA -Hollow Hold -R Side Plank -Superman -L Side Plank   Strength: Push Press 5 x 3 @ 80-90% (of... Read More

Saturday November 3rd:  Partner Workout! 10-min Ladder… (Trading Movements)  100m Sprint!  3 OHS   3 Ball Slams 100m Sprint!   6 OHS   6 Balls... Read More

Technique Work: Split Jerk Footwork Press In Split: 2×5 w/ empty Bar Push Jerk In Split: 2×5 Split Jerk w/ 3 sec pause in the... Read More

Partner WOD Relay Style: 12 min AMRAP *alt rounds 20 DUs 10 T2B 5 Front Squats 20 DUs *Partners complete full round before switching.. Begin... Read More

Partner Workout!! Within 10 Minutes… 6 Rounds (3 each) *Trade Full Rounds Row 200/150m 8 OHS L1: 135/95, 250/200m L2: 115/85, 200/150m L3: 75/55, 200/150m... Read More