Skills: Tabata Hand Stand hold, L-sit hold alternating   Weightlifting: Shoulder Press E3MOM 12 Minutes, establish a 3RM Press start @ 85%   WOD: AMRAP – Rounds and Reps in 11 Minutes of: 6 Hand Stand Push ups (HSPU) 20 Calorie Row ** ** rx+: air assault bike calories Substitute HSPU with pike push ups…

Skills: Tabata Wall Facing Squats Weightlifting: Front Squat Front Squat 1 rep max E3MOM 12 MINS, start at 85% With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over…

Skill Work: Ring Dips EMOM 6 mins straight set of ring dips Weightlifting: Back Squat E3MOM 12 mins, 3 back squats at 85% Stay consistent on the bracing and breathing through out these squat repetitions!   WOD: Fight Gone Bad Three rounds for total reps in 17 minutes of: Wall-ball Shots (Reps), 20# Sumo deadlift…

Skill Work: Tabata Alternating Hand Stand hold Either free standing or against the wall, alternate with L-SIT HOLD Weightlifting:Power Clean plus 1 push jerk plus 1 split jerk EMOM 10 Minutes of 1 Power Clean plus 1 push jerk plus 1 split jerk (1+1+1 at 80%) WOD: For Time 400M Run 50 sit-ups 400M Run 50…

Skill Work: Weighted Pull-ups EMOM 7 mins 3 weighted pull ups   Weightlifting: Deadlift E2MOM 8 mins 2 DL at 87% of 1 RM odd min Reps do not need to be touch and go! make sure to brace your neutral spine as you set up. Look to drive that bar up with strong hamstrings…

Skill Work: Bar Muscle-ups EMOM 6 Mins 4 kipping bar muscle ups. For those without bar muscle ups, work on your kipping swings into chest to bar pull ups.   Weightlifting: Shoulder Press EMOM 10 Mins 1 strict press at 90% of 1 RM WOD: 3 Rounds for Time (Time Cap 16 Minutes) 30 Goblet…

Skill Work: Double Unders AMRAP 6 minutes of Max ascending ladder of unbroken Double-Unders 10-20-30-40… Weightlifting: Front Squat E2MOM 14 Mins 2 Front Squat 85% of 1 rm WOD: AMRAP – Rounds and Reps in 12 minutes Ascending ladder 2,4,6,8,10… of: Ab Mat Situps Rx+: Toes to bar Thrusters 95/65 Rx+: 115/85

Skill Work: Tabata wall facing squats with slow decent Weightlifting: Back Squat E2mom 10 mins 3 back squats @ 82% WOD: AMRAP – Rounds and Reps in 15 Minutes 9 Deadlift 225/155 rx+ 275/185 lb 12 lateral burpee over bar 30 Double Unders Today we’re working in a bit of a longer time domain. The…

Skill Work: Weighted Pull-ups Emom 6 mins 4 weighted pull ups Weightlifting: Squat Snatch EMOM 10 Mins, 1 snatch plus 1 hang power snatch plus overhead work at 80% of 1 rm power snatch WOD: AMRAP – Rounds and Reps in 20 Minutes 800 meter run 3 rounds of “Cindy” 5 pull ups 10 push…