Pre-workout:EMOM 8:1 clean pull1 hang power clean1 thruster– Build in load, but only as quality mechanics allow.WOD3 rounds for time:9 hang power cleans (75/115 lb) (55/75 lb)12 thrusters15 burpees over the bar   PUREFIT   15:00 AMRAP 6 Burpees9 Hang ... Continue Reading

WODFor time:400-m run30 toes-to-bars (knees to chest, knee raises)400-m run10 wall walks (5 wall walks, 5 inchworm + push-up)400-m run30 toes-to-bars (knees to chest, knee raises)400-m run Post-workout4 sets:10 good mornings– Build in load, but only as ... Continue Reading

WOD“Nate”AMRAP 20:2 muscle-ups, (2 low ring transitions)4 handstand push-ups, (4 pike push ups)8 KB swings (55/70 lb) (35/55 lb)

WODFor load:3-3-3-3-3-3DeadliftThen / OrOn a 10:00 clock:1,600-m run (1,200m run)Max calories on any machine in the remaining time*If you want to focus on strength today, do deadlifts only and make all 6 sets of 3 challenging. If you’d like some dea... Continue Reading

WOD2 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft) / (10/14 lb) (9/10 ft)50 sit-ups Post-workoutOn a 10:00 clock:Low-ring muscle-up transition practice OR Pull-up practice(work your weak point) PUREFIT 3 Rounds:25 Wallball25 Situps15 Pullups/Rin... Continue Reading