SWOD Max back squat WOD 5 rounds of 5 kb snatch (each hand) 35/55 5 box jump w/kb 16″/20″ box & 25/35lb kb 10 ring rows 10 med ball sit-ups 15/20

WOD Surprise!! Come wearing your RUNNING shoes. 40 Day Challenge: Double Unders

Kip everything – Watch and learn SWOD: Box Snatch ME – 15 minutes Focus on speed under the bar WOD: 2x Squat @ 65% 10x Box jump 24/20 1x Run to Mail Box and back 7 rds COOLDOWN: Hamstring PNF stretch ( 5 sec contraction, 10 relaxed stretched) ... Continue Reading

Great Week! The gains in Olympic Lifting so far have been remarkable. Keep up the good work. If you are feeling beat up, expecially shoulders, that is normal but make sure to take care of it through mobility & hydration. Speaking of MOBILITY tomorrow ... Continue Reading

SWOD: Push Press Max Effort 12 minutes WOD: Clean x 2 @ 65% Ring Dips x4 Pullups x8 12 min AMRAP COOLDOWN: 100 band pull downs Wall facing hand stand holds( nose & toes) 2×30 sec 40 Day Challenge: Ring Dips   Please check out order forms for... Continue Reading