Sunday (6/30) WOD Prep: Barbell Overhead Mobilization *2 Minutes per Side Skills: Rack Jerk 2,2,2,2 * Rest 3 Minutes Between Working Sets ** 20 Minute Time Cap Conditioning: For Time: 25 Burpees Then 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Kettlebell Swings (70/53) Then 25 Burpees * 15 Minute Time Cap —————————————————————————– Monday (7/1) WOD Prep: Super Front...Read More

Sunday (6/23) WOD Prep: Banded Ankle Distraction *2 Minutes per Side Then… Squat To Stand 2 x 12 Skills: Review & Practice Rowing Technique Conditioning: For Time: 5k Row —————————————————————————– Monday (6/24) WOD Prep: Barbell Inner Thigh Smash *2 Minutes per Side Strength: High Bar Back Squat 3 x 6 * Heavy As Possible **...Read More

Sunday (6/16) WOD Prep: Kettlebell Arm Bar *2 Minutes per Side Strength: Practice the Turkish Get-Up for 12 Minutes Conditioning: For Time: 7 Turkish Get-Ups (Right Arm) (53/35) 25 Kettlebell Swings (53/35) 50 Double Unders 25 Kettlbell Swings (53/35) 50 Double Unders 25 Kettlebell Swings (53/35) 7 Turkish Get-Ups (Left Arm) (53/35) * 15 Minute...Read More

WOD Prep: Partner Calve Smash * 2 Minutes per Side Conditioning: With A Partner Complete The Following: For Time: 100 Box Jumps (24) 100 Jumping Pull-Ups 100 Kettlebell Swings (35) 100 Walking Lunges 100 Knees To Elbow 100 Push Press 100 Back Extensions 100 Wall Balls (20) 100 Burpees 100 Double Unders * Both Partners...Read More

Strength/Conditioning: Hopper Friday!Read More

WOD Prep: Band Walks 2 x 12 Per Side * Rest 1 Minute Between Sets Strength: Work On Air Squat & Pull-Up Technique For 16 Minutes Conditioning: 21-18-15-12-9-6 Air Squats Pull-Ups Ab-Mat Situps * 20 Minute Time CapRead More

WOD Prep: Banded Hip Capsule External Rotation * 2 Minutes Per Side Strength: Every 2 Minutes For 8 Minutes: 15 Kettlebell Swings * Heavy As Possible Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Wall Balls (20/14) * 12 Minute Time CapRead More

WOD Prep: Shoulder Rotator Smash & Floss * 2 Minutes Per Side Strength:  15 Minutes to Establish a 1RM Power Snatch * Rest 90 Seconds Between Attempts Conditioning: 5 Rounds For Time of: 6 Power Snatch (135/95) 10 Box Jumps (24/20) * 15 Minute Time CapRead More

WOD Prep: Olympic Wall Squat Strength: Back Squat 3-6-9-6-3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: For Time: 30 Back Squats (Bodyweight) 200m Sprint 30 Burpees * 10 Minute Time CapRead More

This Week's Mobility WOD Prep: Kettlebell Shoulder Compacting * 2 Minutes Per Side Strength: A) Bent Over Row 3 x 6 Then… B) Floor Press 3 x 3 * Heavy As Possible ** Rest 1 Minute Between Working Sets *** Complete All Sets Of A) Before Moving On To B) * 15 Minute Time Cap...Read More