Strength/Skill ON A 15:00 RUNNING CLOCK… Build to a Heavy Clean & Jerk WOD 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75) 10 Shoulder to Overhead PureFit 5 ROUNDS FOR TIME 10 Med Ball Cleans 10 Burpees 10 Alternating DB Snatch 100 M Row/Bike/Ski MWOD PreWOD:  Shoulder Rotation Primer -this will help activate and warm up […]

Strength/Skill ON A 8:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk WOD EMOM x 15 MINUTES MIN 1 – MAX Push-Ups MIN 2 – 16/13 Cal Bike MIN 3 – MAX V-Ups (Score is Reps) […]

Mobility/open gym 5:30 am open gym 5:30 pm

Strength/Skill ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps WOD 3 SETS 30 DB/KB Hang Squat Clean (50/35)|(35/20) 30 Pull-ups or Ring Rows 800m Run/Row/ski -Rest 1:30 b/t Sets-  (Score is Each Set […]

Workout AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-ups  (Score is Rounds + Reps) PureFit AMRAPx 14 Minutes* 14 Box Jumps (24/20) 14 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 10 Sit-ups  (Score is Rounds + Reps) MWOD PreWOD:  Calf stretch – using the […]