• STRENGTH: Shoulder Press: E3MOM for 15 minutes starting at 85-90% work up to 2RM WOD: For time: cap-15 minutes 25-20-15-10-5 Power Snatch 75/45 Rx 50-40-30-20-10 Lateral bar jumps

  • Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds

  • Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012     U.S. Air […]

  • Skill Work Muscle-ups (EMOM 6 mins 3 Ring Muscle ups or 5 Bar Muscle Ups) Work on getting you kip more efficient for ring muscle-ups! Weightlifting Clean and Jerk Metcon (For Time) EMOM: 5 burpee pull ups until you finish the 120! 100 medicine ball cleans 20/14 lbs START THE WORKOUT WITH THE 5 burpee […]

  • Skill Work Tabata Kettle Bell Single Arm over Head hold 24/16 KG (alternate arms) Weightlifting Deadlift (E3MOM 12 Mins 2 Deadlifts at 90% of 1 RM ) 4X2 @ 90% Metcon (AMRAP – Rounds and Reps) in 15 Minutes of: 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps 12 […]

  • Skill Work Weighted Pull-ups (EMOM 6 Mins 4 Weighted Pull ups) work at 10-20% of your current body weight Weightlifting Shoulder Press (E3MOM 12 MINS 2 Strict Press at 90% of 1 RM) 4×2 @ 90% Metcon (Time) Time cap: 15 mins 4 Rounds for time: 25 Push Ups 15 Hang Power Snatch 95/65 Rx […]

  • Skill Work Tabata Hand Stand Hold Weightlifting Front Squat (E3MOM 12 Mins 2 Front Squats at 90% of 1 RM) 4×3 @ 90% of 1RM Metcon (Time) TIME CAP: 13 MINS 9-15-21 American Kettle Bell Swings  32/24 Toes to Bar Today we have a classic rep scheme of kettlebell swings and toes-to-bar.  The rep totals for […]

  • Skill Work Reverse Hypers (10-10) Weightlifting Back Squat (E2MOM 10 Mins 3 Back Squats at 85% of 1 RM ) We are upping the percentage from last week and decreasing the reps, so lets dig deep on the repetitions! Metcon “Holleyman ” 30 Rounds for Time of: 5 Wall-Ball Shots 20/14# 3 Handstand Push-ups 1 […]

  • Skill Work Ring Dips (EMOM 6 mins max unbroken set of ring dips) Weightlifting Snatch (E3MOM 12 Mins, 3 Squats Snatches + 1 Over Head Squat) Every three minutes for 12 mins we will perform 3 SQUAT snatches and an additional overhead squat on the last snatch. Working set should be at 75-85% Metcon (For […]

  • Skill Work Weighted Pull-ups (EMOM 6 mins 4 Weighted Pull ups) Weightlifting Deadlift (E2MOM 10 Mins 3 Deadlifts at 85% of 1 RM ) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Mins of 30 Double Unders 3 Bar Muscle ups 400 meter run