Workout PARTNER WORKOUT IN TEAMS OF 2… 18 ROUNDS FOR TIME 4 Burpees Over the Bar 6 Sumo deadlift high pulls (115/75)|(85/55) 100m Run/Row/ski *P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds. (Score is Time) FINISHER FOR TIME 100 Sit-Ups* *Feet flat on ground, glutes […]

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice WOD AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats PUREFIT AMRAP x 14 10 Medball Clean & Jerks 10 KBS 4 Shuttles *Every 2 min, perform 10 airsquats MOB PreWOD:  Overhead […]

WOD AMRAP x 20 MINUTES 15/12 Cal Bike/row/ski 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. PUREFIT AMRAP x 16 10 Cal Bike/Row/Ski 10 Seated DB Press 10 Banded Good Mornings :45 Sec Plank MWOD PreWOD: Banded Anterior Hip Distraction/Hip Flexor […]

Mobility & Open gym 5:30 am Open gym 5:30 pm

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep Deadlift 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m PureFit 4 Rounds For Time: 15 Pull-ups or Ring Rows 15 Deadlift 400m Run/Row/Ski MOBILITY Pre MOB:  :20 bar hang x 4 rounds (active shoulders) Post MOB: COOL DOWN FOR RECOVERY […]