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

This Week's Mobility Strength/Conditioning: Hopper Friday!Read more

This Week's Mobility WOD Prep: Overhead Rib Mobilization * 2 Minutes Per Side Strength: Press 4 x 4 * Heavy As Possible ** 12 Minute Time Cap Conditioning: 8 Minute AMRAP of: 3 Anyway Overhead (155/105) 6 Chest To Bar Pull-Ups 9 Clapping Push-UpsRead more

This Week's Mobility WOD Prep: Band Knee Distraction Strength: Establish a Max Weight in 12 Minutes of the Following Barbell Complex: 2 Hang Cleans 1 Push Press 2 Front Squat 1 Push Press 2 Back Squat 1 Push Press * Rest 2 Minutes Between Attempts ** The Barbell Cannot Be Dropped During The Above Sequence. *** All Movements Must Be Strict! **** No Thrusters & The Hang Position Must Be Established For The Cleans Conditioning: Complete Three Rounds of: 10-20-30 Yard Prowler Sprints (2×45 / 2×25) * Rest 90 Seconds Between RoundsRead more