Teams of 4, one person at each station.  Rotate until each station is completed. AMRAP 3 10 thrusters 75/55 10 pull ups -2 minute rest- AMRAP 3 10 slam ball 10 push ups -2 minute rest- AMRAP 3 10 wall ball 20/14 10 double unders -2 minute rest- AMRAP 3 bike for cals *score will […]

Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout. WOD 4 ROUNDS FOR QUALITY* 5 Deadlift (Athlete Choice, Heavy) 10 Strict HSPU or […]

Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. WOD EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike/row/ski *:15 Mandatory rest after each :45 work period. PureFit EMOM x 12 Min MIN 1- :45 […]

Mobility/Open Gym 5:30 am Open Gym 5:30 pm

Strength/Skill ON A 10:00 RUNNING CLOCK… Muscle-Up or pull up Development WOD FOR TIME:    *-14 Min Time Cap- 9 Muscle-Ups or pull ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups pull ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups or pull ups (Ring or Bar) *At the top […]