Workout PARTNER WORKOUT IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2… Wall Sit Hold While P3… Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK… Max Cal Bike *P1 works while P2 holds Wall Sit and P3 Rests. P1 completes […]

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 […]