WARMUP-15 MIN STRENGTH- OVER HEAD SQUAT 1-1-1-1-1REPS WOD -5 ROUNDS 9 DEADLIFTS135/95 6 HANG POWER SNATCH135/95 3 OVER HEAD SQUAT135/95 Continue reading »

WARMUP-15 MIN WOD: “FILTHY FIFTY” FOR TIME 50 BOXJUMPS24/20 50 JUMPING PULLUPS 50 KETTLE BELL SWINGS53/35 50 WALKING LUNGES 50 KNEES TO ELBOWS 50 PUSH PRESS 45LB 50 BACK EXTENSIONS \SUPER MAN 50 WALLBALLS 20LB 50 BURPEES 50 DOUBLE UNDERS Continue reading »

WARMUP-15 MIN STRENGTH- Bench Press 1-1-1-1-1Reps Make sure you have a spotter!! WOD-3 rounds of: 10 Shoot Threws 20 Front Squats (95/65#) Then 3 rounds of: 10 Shoot Threws 20 Double unders Continue reading »

WARMUP-15 MIN STRENGTH-FRONT SQUAT1-1-1-1-1REPS WOD-  ROW 1000m THEN 21-15-9 BOXJUMPS24/20 WALLBALLS20/14 10FT   Continue reading »

WARMUP-15 MIN DEADLIFT-1-1-1-1-1-1 WOD-15 MIN AMRAP 10BURPEE PULLUPS 400m MEDBALL SPRINT 20\14 10 PUHPRESS 95\135 Continue reading »

HAPPY VALENTINES DAY!!   WARMUP -15 MIN STRENGTH- HANG SQUAT CLEAN 1-1-1-1-1REPS WOD- FIVE ROUNDS FOR TIME OF: 135 LB HANG SQUAT CLEANS 15 REPS 30 PUSHUPS Continue reading »

WARMUP-15 MIN STRENGTH- BACK SQUAT 3-3-3-3-3 TECHNIQUE- MUSCLE UP PROGRESSIONS WOD-  “GRACE” FOR TIME: 30 CLEAN AND JERK 135/95 Continue reading »

WARMUP-15MIN WOD- “THE SEVEN” 7 ROUNDS FOR TIME: 7HSPU 7 THRUSTERS135/95 7 K TO E 7 DEADLIFTS245/205 7 BURPEES 7 KB SWINGS 7 PULLUPS Continue reading »

WARMUP-15 MIN STRENGTH- SNATCH BALANCE 1-1-1-1-1 WOD- 10MIN AMRAP 30DOUBLE UNDERS 15POWER SNATCH Continue reading »

WARMUP-15 MIN STRENGTH-BENCH PRESS-5-5-5-5-5 WOD-  3 ROUNDS FOR TIME: 10 OVERHEAD SQUATS 10 BURPEES Continue reading »