Warm Up: Foam Roll T-spine 10 PVC pass throughs 10 PVC OH squats 10 prone 90 degree external rotations w/ 2.5# 0r 5# plates 10 KB strict presses 15 Abmat situps Repeat Group Skill:  Burgener Warm up Snatch Practice WOD: 15 Min. EMOM Odd minutes – 3 Power snatches (115/75) Even minutes – 15 Toes [...]

Warm Up: 2x 10 Bar Good Mornings 10 Rapid Toes Touches 20 Arm Circular Swings (10 per side)  10 Band Pull Aparts (Red/Purple)  WOD: 20 Double Unders 12 Deadlifts (Body Weight) 1 KB Swing (24/16) 11 Deadlifts 2 KB Swings 10 Deadlifts 3 KB Swings 20 Double Unders 9 Deadlifts 4 KB Swing 8 Deadlifts 5 [...]

Warm Up: 2x KB Waiter Carry (down/back) 10 Dynamic Lunges High Knees (down/back) 10 Superman 200M Run Skill: Take 10 minutes to work on pull ups/muscle ups WOD: You will have five minutes to complete each round.  If you finish before the five minutes, that time will be rest.  Score is your total reps and [...]

Hero WOD Wednesday!! WARM UP: 2x Band hamstring stretch 10 Broad Jumps 10 Squats 10 Cuban Presses 200M Row WOD: “Blake“ Four rounds for time of:100 foot Walking lunge with (45/35) plate held overhead30 Box jump, (24/20)20 Wallball shots, (20/14) pound ball10 Handstand push-ups MOBILITY – Band shoulder stretch Band hip flexor stretch     [...]

Warm up: 2X 10 KB Swings 10 KB Windmills 15 PVC Pass Throughs 15 PVC Good Mornings 150 Singles Strenght: 2-2-2-2-2 Push Press (80% of 1RM) WOD: 400 M Run 16 Hand release push ups 26 Hammer swings 36 Sit ups 2 Rope ascents 400 M Run 16 Hand release push ups 26 Hammer swings [...]

Warm Up: 2X 10 Slow squats 10 Pumps 200 M Sprint 10 Push ups 10 Medball cleans WOD: 1 DL+1 Clean+1 hang clean+1 Front squat +1 Burped (70% of 1RM clean).  Increasing the burpees by 1 every min until you can not complete all the movements in the min. Cash Out: 20 Windshield Wipers on pull up [...]

FRIDAY WARM UP – 800 M Run KB Waiter Walk  down and back (L+R=1) Single KB strict Press 10x Repeat waiter walk and strict press 10 pass thrus 10 push ups WOD – LYNNE 5 Rounds for Max Reps No time constraints Max Reps Bench Press (BW)  and then immediately get on pull up bar [...]

THURSDAY WARM UP – 100 singles 50 Double Unders Group Warm up – Squat to crab to plank 10 x pumps 10 x v- ups 10x lat pulls with the band 10 x WOD – 2 Rounds for time 1000 M Row 30 Thrusters (45/35) 40 Turkish Twists (20/14)

WEDNESDAY Warm Up – 5 min. on your own foam roll thoracic spine Group warm up sprint to end of parking lot and jog back Repeat3x Hip Mobility PVC pass thrus and O-squats Bar snatch balance and O-squats WOD – NANCY 5 ROUNDS FOR TIME 400 M Run 15 O-Squats ( 95/65 ) MOBILITY – [...]

KB TUESDAY! Warm up – 400 M Row 400 M Run Repeat 20 Russian KB Swings 5 pass thrus Repeat Group KB Instruction WOD – KB COMPLEX 5 ROUNDS 24kg/16kg A Complex is meant to be seamless. You should try to transition between each movement without putting the KB down. Rest between switching hands or [...]