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 Conditioning: "DT" 5 Rounds For Time of: 12 Deadlifts (155) 9 Hang Power Cleans (155) 6 Push Press (155) * 15 Minute Time CapRead more

This Week's Mobility Conditioning: "Fight Gone Bad" 3 Rounds of: 1 Minute Max Repetitions: Wall Balls (20) (10Ft Target) 1 Minute Max Repetitions: Sumo-Deadlift High Pull (75) 1 Minute Max Repetitions: Box Jumps (20) 1 Minute Max Repetitions: Push Press (75) 1 Minute Max Calories:Row (Calories) * Rest 1 Minute Between Rounds ** The time is continuous between stations. *** Score = Total Repetitions For All Three Rounds.Read more