A) WOD 0 – 5 minutes build to a heavy 5 deadlift 0 – 10 minutes superset 5 pull ups 5 dips 10 – 20 minutes 10 KB SDHP 10 single arm ring rows with lateral twist  10 single leg glute bridge raise  10 side plank rotations  20 – 25 minutes  alternating tabata  ab mat (more…)

A) Warm Up shoulder smash ankle mobility  couch stretch mini band squats and side steps wall squats  banded pull up slow eccentric and concentric  groiners wrap arounds BB snatch complex working on technique  B) Gymnastics Conditioning 50 Strict C2B Pull ups C) WOD Running Clock… at the 0:00 5 RFT: 10 power snatch RX (45/30), SCALED (more…)

A) WOD  24 minute AMRAP 400 meter run 21 DB thrusters 15 burpees 9 TTB/hanging leg raise

A) Warm Up double arm overhead band stretch KB squat run 600 m scorpions grioners mini band floor complex t-push ups shoulder rollouts and overhead squats very slow ring rows barbell complex for clean, jerk, thruster KB swings B) WOD “triple threat” “Grace” RX 30 clean & jerk (65/45) SCALED  30 clean & jerk (45/30) (more…)

A) WOD 0 – 5 minutes build to a heavy 5rm back squat 5 – 10 minutes build to a heavy 5rm strict press 10 – 20 minutes  10 KB box step ups 10 press ups on DB’s 10 box jumps 10 DB push press 20 – 25 minutes  fluter kicks to failure  then plank (more…)