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Monday March 9 DB bench press 3×10 “Overkill” 21-15-9: Double Dumbell Power Cleans (50/35) Box Jump Overs (30/24) Double-Dumbbell Front Squats (50/35) Toes to Bar Rent 3×20 sec ring hold 3×30 sec hollow rock Great work on the squats last week. We deload this week and we’ll have some more lifting next week. Our focus […]

Monday March 2 Power snatch 5 every 2 minx10 min 3rds 500 Row 14 DB Clean and Jerk 1 Rope Clinb Rent 3×10 strict pullups 3×1 min hollow rocks On today’s power snatch, we have a longer rest interval. Start at 70% and go up by feel. The focus is always on moving well. Send

Monday February 24 TTB skills! “Black and Tan” 3 Rounds: 9 DB Front Squats 50.35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run 3 Rounds: 9 DB Front Squats 50/35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run 3 Rounds: 9 DB Front Squats 50/35) 7 Toes to Bar 5 Lateral

Monday February 17 TTB skills “Foot Locker” 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) The goal of today is to get comfortable with TTB and overhead squats. Both require a lot of shoulder mobility. That will be the focus at the

Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x 10 Meter Shuttle Runs We don’t work change of direction very often.  Its still an important part of fitness.  Outside, 2 squares is 10m.  The idea is you go as

Monday February 3 Back squat 3×10 70%or more than last time “Field of Dreams” 3rds 20/15 row/Bike 15 KBS 70/53 20/15 Row/Bike 10 Strict pullups We are at end of our 2nd wave of front squats.  Today we mix in some high rep back squats to keep the momentum going.  We have 1 more 3

Monday January 27 Power clean+FS+PJ every 90 sec x 7 “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats The complex is meant to dial in the 3 lifts of the day. For more experience athletes, get heavy but

Monday January 20 FS wave 3-1-3-1-3-1 Front squats 80-85-83-88-85-90 or 5×3 32X1 “Pins and Needles” 12 min AMRAP 10 Goblet lunges 53/35 100 m run 10 Knees to elbows 100m run Back on the wave today folks! For new peeps, we’ll go with tempo to allow focus on technique. The wod is meant for a

Monday January 13 1rd every 90×8 3 power cleans+1 Jerk “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Today we focus on cycling technique for power cleans. Then pick a weight you could do 15+ in a row when fresh. We want this wod to sting a little bit so

Monday January 6 Front squat 3 70% 1 80% 3 75% 1 85% 3 80% 1 90 % OR 6×3  Tempo 32X1 “Airplane Mode” 8 min AMRAP 2/2, 4/4, 6/6, 8/8… DB thrusters 50/35 Pullups Those of you that are more advanced, go for the wave.  It will help activate more motor fibers which will