February 12, 2019 Metcon:3 Rounds for time of:10 Ring Muscle ups*20 Handstand Push ups30 GHD Sit ups40 Wall Balls (20/14)*Scaled Options:Ring Muscle ups = 2:1 Chest-to-Bar Pull upsHandstand Push ups = 5 Wall WalksGHD Sit ups = 40 Abmat Sit ups Rowing Conditioning:7 Rounds of:Rowing :30 on/:30 off*Goal is to be consistent with your row...Read More

February 11, 2019 Strength: Back Squat6 sets of 2*Complete 1 set at each percentage: 70%-75%-80%, then,Last 3 sets to Establish a Heavy 2-Rep. Metcon:9-15-21-15-9 reps of:Alternating Dumbbell Snatches (53/35)Burpees Over DumbbellRead More

February 10, 2019 Rest Day.Read More

February 9, 2019 Partner WODTeams of 2 complete the following:1000m Row (switch every 250m)then,100 Goblet Squats (53/35)100 Pull ups100 Lunge Jumps (2:1)100 Kettlebell Swings (53/35)then,1000m Row (switch every 250m)*Partners can partition reps as they need to. Must switch every 250m on the rower.(30:00 time cap)Read More

February 8, 2019 Strength: Deadlift5 sets of 5 (Progressive Loading)*Build to a Heavy set of 5 – must be Touch & Go. Metcon: (For time)42 Push ups21 Power Cleans (135/95) (Rx+ 155/105)30 Hand Release Push ups15 Hang Power Cleans (135/95) (Rx+ 155/105)18 Ring Push ups9 Squat Cleans (135/95) (Rx+ 155/105)Read More

February 7, 2019 Metcon:20 minute AMRAP20 Wall Balls (20/14)20 Sumo-Deadlift High Pulls (75/55)20 Box Jumps (20″)20 Push Press (75/55)20 Calorie Row Accessory/Skill Work:5×5 Strict Dips*Complete a 10 Toes-to-Rings after each set.Read More

February 6, 2019 Strength: Power Snatch3 Rounds of :30 on/:30 off Power Snatches @ 95/65 (Rx+ 115/75)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 115/75 (Rx+ 135/95)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 135/95 (Rx+ 155/105) Metcon:Every 3:00 x 5 Rounds:5 Snatches* (135/95)5 Thrusters (135/95)5 Bar Facing Burpees*Snatches can be...Read More