Sunday (7/7) WOD Prep: Barbell Calve Smash *2 Minutes per Side Conditioning: 3 Minute AMRAP: Row (Calories) Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes 6 Minute AMRAP of: 3 Power Cleans (155/105) 7 Knees To Elbow 11 Push-Ups Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes 3 Minute AMRAP: Row (Calories) —————————————————————————– Monday (7/8) WOD Prep: Olympic Wall Squat *Accumulate 3 Minutes Strength: Overhead Squat 3 x 3 * Heavy As Possible ** Rest 3 Minutes Between Working Sets * 15 Minute Time Cap Conditioning: 10 Minute AMRAP of: 15 Burpees 10 Front Squats (135/95) 5 Push Press (135/95) —————————————————————————– Tuesday (7/9) WOD Prep: Banded Ankle Distraction * 2 Minutes per Side Strength: Establish a Max Weight in the Following Complex: 1 Clean 1 High-Hang Clean 1 Jerk * Rest 3 Minutes Between Attempts * 20 Minute Time Cap Conditioning: Tabata:...Read more

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 Rack *2 Minutes per Side Strength: Front Squat 5 x 5 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: 10 Minute AMRAP of: 25 Double Unders 15 Toes To Bar 10 Pistols (Alternating) —————————————————————————– Tuesday (7/2) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes per Side Strength: Hang Snatch 3,2,1 * Rest 3 Minutes Between Working Sets ** Heavy As Possible * 20 Minute Time Cap Conditioning: Every Minute On The Minute For 10 Minutes: Even Minute: 6 Power Snatches (135/95) Odd Minute: 3...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 ** Rest 3 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: For Max Repetitions: 3 Minutes – Max Effort: Wall Balls (20/14) * Rest 2 Minutes 2 Minutes – Max Effort: Wall Balls (20/14) * Rest 1 Minute 1 Minute – Max Effort: Wall Balls (20/14) —————————————————————————– Tuesday (6/25) WOD Prep: Banded Knee Distraction *2 Minutes per Side Strength: Establish a 2RM: Hang Clean * Rest 4 Minutes Between Attempts * 15 Minute Time Cap Conditioning: For Time: 21-15-9 Push Press Burpees * 8 Minute Time Cap —————————————————————————– Wednesday (6/26) WOD Prep: LAX in...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 Time Cap —————————————————————————– Monday (6/17) WOD Prep: Squat Therapy 3 x 15 * Rest 90 Seconds between Sets Conditioning: “Chelsea” Every Minute On The Minute for 30 Minutes Complete 1 Round of: 5 Pull-Ups 10 Push-Ups 15 Air Squats —————————————————————————– Tuesday (6/18) WOD Prep: Super Front Rack * 2 Minutes per Side Strength: Pausing Front Squats 5 x 3 * Heavy As Possible ** Rest 3 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: 7 Minute AMRAP of the following Complex: 1 Power Clean (155/105) 3 Front Squats (155/105) 5 Push Jerks (155/105)...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 Must Complete 50 Repetitions For Each Movement. ** Only One Partner Can Be Moving At A Time.Read more