A. 6 RDS DBL KB COMPLEX – 3 CLEANS – 3 PRESS – 3 SQUAT – 3 PUSH-PRESS B. 5 X 5 HLRRead More

WOD: A. Pull-Up Progressions 5×5 strict, add wt if needed. B. With a Partner 25 Cal Row 50 Thrusters (95/65) 75 Dips 100 Burpees! Partition reps any way you want. Sport: A. MU 4×5 5=1 strict MU + 4 regular B. With a Partner 35 Cal Row 50 Thrusters (115/85) 75 Ring dips 100 burpees...Read More

WOD: A RDL’s 6×5 B. 4  Rounds 20 T@B 20 walking lunges 400m Run Sport: A RDL’s 6×5 B. 4 rounds 20 T2B 20 weighted walking lunges (1.5/1, 45# OH, etc) 400m RunRead More

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 6 R/L SNATCH B. 5 RDS – 5 DBL KB SQUATS – 5 PULL-UPSRead More

WOD: A. Clean and Jerk 8×2 @ 80% B. 3 Rounds 8 Ground to OH (135/95) 12 pull-ups 20 WB Sport: A. Clean and Jerk 8×2 @ 80% B. 3 rounds 8 Ground to OH (185/115) 12 C2B 20 WB (25/20)Read More

WOD: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest Sport: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest C....Read More

WOD: A. Clean and Jerk 6×2 @75% B. 5 Rounds- Unbroken 7 Hang P Clean (135/95) 7 STO (135/95) Rest as needed between rounds/movements Sport: A. C&J 5×3 (TNG) B. 5 rounds-Unbroken 7 Hang P. Clean (185/125) 7 STO (185/125) Rest as needed between rounds/movements C. 3 Rounds 10 double KB Lunge (1.5/1) 5 Double...Read More

WOD: A. Pull Up Progressions 5×5 B. 2500m Row every 500m perform 25 DU/Tuck Jump Sport: A. 4×15 (5/3 bar MU, 5 C2B, 5 PU-unbroken) B. 3k Row every 500m perform 25 DURead More

WOD: A. Back Squats 6×3 @ 75% B. 3 rounds 400m Run 25 Air Squats 20 push ups 15 T2B Sport: A. B.S. – 5×5 (2 pause, 3 regular) B. 3 rounds 25 BS – 155 (155/105) 20 HR Push ups 15 T2b C.) OHS from the ground 5×3  Read More

NO KB CLASS THIS WEEK.  SEE YOU BACK IN CLASS NEXT MONDAY. Read More