Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 60 Power Cleans (185/125)|(135/95) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in […]

Strength/Skill 5×3 (3 sec descent, 0 pause, 1 sec ascent) Front Squat *Moderate loading across all sets. WOD FOR TIME 9-7-5- 15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee Purefit Tabata: 3 min per exercise Wall-sits KBS Plank Ski MWOD Pre-WOD: Place a barbell in a rack about chest height.  Grab a medium size kettlebell.  Place […]

STRENGTH/SKILL SNATCH COMPLEX EMOM x 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD AMRAP x 12 MINUTES 6 Squat Snatch (115/75)|(95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Stretching PUREFIT AMRAP x 12 Minutes 6 Goblet Squat 10 Knees to […]

Mobility/Open gym 5:30a.m. Gymnastics 5:30p.m.

STRENGTH/SKILL EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WOD 6 SETS AMRAP x 3 MINUTES 5 HSPU or push ups 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP- PUREFIT STRENGTH/SKILL:  EMOMx6 MIN 1 : :30-45 sec handstand hold […]