Welcome to WordPress. This is your first post. Edit or delete it, then start writing ..read more

This Week’s WODs  MONDAY Front Squat + Push Press + Push Jerk 1×3 1 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – Buffalo Brew Coffee 3 sets (Every 5:00) 5-10-15 Calorie Row -3x50ft Shuttle Run after each Row *Women’s Calories: 4-8-12 L2: 4-8-12 Cals, 2 Runs L1: 3-6-9 Cals, 2 Runs TUESDAY Custer 5 Sets: 15/12 Calorie Air Bike 12 Handstand Push Ups 50ft Dumbbell Lunge (50s/35s) -rest 1:1- L2: 12/9 Cal Bike, Pike/DB PP, Lunge 35/25 L1: 9/7 Cal Bike, DB PP, BW Lunge Skills and Drills Strict Pull-up Progression – Week 4 Day 1: Advance: 3 sets of 45-6 ..read more

This Week’s WODs  MONDAY Thunderstruck 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Ring (OR 10 Toes to Bar) 10 Wall Balls (20/14) L2: DB 35/25, WB 14/10, TAHAP L1: DB 25/15, WB 10/8, Knee Raises Skills and Drills Strict Pull-up Progression – Week 3 Day 1: Advance: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 5-7 assisted pull-ups (use a band or machine ..read more

This Week’s WODs  MONDAY Bench Press 5×5 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * “You can’t have Thanksgiving without Turkey.” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups L2: 75 Wall Balls 14/10, Barbell Pull-ups L1: 50 Wall Balls 10/8, Barbell Pull-ups TUESDAY Front Squat + Push Press + Push Jerk 1×4 2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – ”Ciders mulling, turkey’s turkeying, yams are yamming.” 7:00 AMRAP 3 Power Cleans (165/115) 5 Box Jumps (30/24) L2: 115/85, 24/20 L1: PC ..read more

This Week’s WODs  MONDAY Snatch Push Press + Overhead Squat 1×4 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Ted Lasso 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Pull-ups 3x50ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- L2: 40 runs, BB Pull-ups, Alt. V-ups L1: 30 runs, Ring Rows, Sit-ups * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score. TUESDAY Roy Kent + Jamie Tartt 5 Sets: 12/10 Calorie Air Bike 4 Wall Walks 12/10 Calorie Air Bike -rest 1:1 between sets- L2: 10/8 Cal Bike, Parti ..read more

This Week’s WODs  MONDAY Backstreet Boys 2 Rounds 100 Double Unders 25 Overhead Squats (95/65) 100 Double Unders 25 Toes to Bar L2: 1/2 DU’s, 65/45, TAHAP L1: Single Unders, Light OHS, Knee Raises Mayhem Mini-Pump – Chest and Triceps 4 Rounds 10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality 10 Double DB Skull Crushers @ moderate weight – maintain quality -Rest 2 min between rounds- TUESDAY Boyz II Men Every 6:00 ( 5 sets) 15/12 Calorie Row 10 Burpee Box Jump Over 24/20 12/10 Calorie Row 10 Burpee Box Jump Over 24/20 9/7 Calorie Row L2: 12 ..read more

This Week’s WODs  MONDAY Clean & Jerk 10×2 2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk * Complete a set every minute (10 minutes) * “I am the pumpkin king” 10:00 AMRAP 2-4-6-8-10….. Dumbbell Front Squats (50s/35s) 8 Ring Push Ups (Or Dumbbell Push Ups) L2: DB 35s/25s, Regular Push-ups L1: DB 25s/15s, Box Push-ups TUESDAY Skills and Drills Double-Unders: Week 6 Day 1 Final test day!!! 5 min to find one set of max unbroken double-unders (advanced: unbroken cross-overs) As you continue on your double-under journey, here are some final tips to help you along the way: G ..read more

This Week’s WODs  MONDAY Snatch 10×3 3 Squat Snatch x 10 sets @60-75% of 1RM Snatch * Complete a set every minute (10 minutes) * Leonardo da Vinci For Time 21-15-9 Burpees 42-30-18 Wall Balls (20/14) L2: WB 14/10 L1: 12-9-6 Burpees, 21-15-9 Wall Balls Light weight TUESDAY Michelangelo 10 min AMRAP 20 V-Ups 20 Box Jump (24/20) 20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP 10 V-Ups 10 Box Jump (24/20) 10 Kettlebell Swings (53/35) L2: Alt V-ups, Box 20/14, KBS 35/25 L1: Sit-ups, Box 14/10, KBS 25/15 Skills and Drills Double-Unders: Week 5 Day 1 Stringing Double-Unders You’re now ready ..read more

This Week’s WODs  MONDAY Hang Squat Clean 1×3 – Establish a 3 RM for the day Clean Deadlift 3×3 3 Clean Deadlift x 3 Sets @90% 1RM Clean Phase10 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 V-Ups 24 Crossover Single Unders Or 48 Double Unders -rest 3:00 between sets- L2: 45/35, Alt V-ups, 1/2 reps L1: Light weight, Sit-ups, Single Unders TUESDAY Spades 10 Rounds 200m Run 3 Bar Muscle Ups L2: 150m Run, C2B L1: 100m Run, Barbell PU Mayhem Mini-Pump –Leg Day 4 Rounds 10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality 10 Elevated Toe Double DB Romanian Deadlift @ moderate ..read more

This Week’s WODs  MONDAY 10/9/23 Hang Squat Snatch 1×3 Hang Squat Snatch: – Establish a 3 RM for the day Snatch Grip Deadlift 3×3 3 Snatch Deadlift x 3 Sets @90% 1RM Snatch Chopped 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (20/14) -Rest 30 seconds- L2: WB’s 14/10 L1: WB’s 10/8, Up/Downs TUESDAY 10/10/23 The Great British Bake Off 1000m Run 100/80 Calorie Row 10 Rope Climbs (Or 40 Strict Pull Ups) *Partition any way* L2: 800m Run, 80/64, Pull-up Mod L1: 600m Run, 64/50, Ring Rows Gymnastics Spend 12 minutes getting upside down. Note your level in ..read more