Fitness  A.  Cleans – 3 x 5  B.  Scaled Elizabeth  21 – 15 – 9  Power Cleans  Push-ups  Performance  A.  Take 15-20 mins to establish a max Clean  B.  Elizabeth  21 – 15 – 9  Power Cleans @ 135lb/95lb  Ring dips  Sport  A.  10 Min AMRAP Yolk Carry w/Partner @ 225lb + 2 – 1.5 poods off green bands/185lb + 2 – 1 poods off green bands  <-> 10M  (squat stand to squat stand)  B.  AFAP  12 – 9 – 6 – 3 Power Cleans @ 205lb/125lb  50 x Double-unders between sets  -Post results under comments   Read more

What is your favorite workout montage? 5:30 Intermediate KB  A. 5 RDS DOUBLE KB COMPLEX 5 Cleans 5 Push Press 5R/5L Reverse Lunges rest 60-90 sec between rounds   B. 10 RDS EMOM 6 R/L Snatch   6:30 Beginner KB A. 6 RDS 5 KB Deadlift 5R/L Floor Press 5 Goblet Squats rest 60 sec. between rounds   B.  6 RDS EMOM 10 2-Hand Swings Plank for rest of minute    Read more

Fitness  A.  Back Squat – 3 x 5  B.  5 Rounds AFAP  200M Run  15 x Sit-ups  15 x Jumping Squats  1 Min Rest after each round  Performance  A.  Back Squat – Take 20 mins to establish a 1 rep max  B.  5 rounds AFAP  200M Run  10 x T2B  20 x Jumping Squats @ 45lb/35lb  1 Min Rest after each round  Sport  A.  Ring HSPU – 5 x 3  B.  5 Rounds AFAP  5 x Deficit HSPU @ 6inch/4inch  10 x T2B  15 x SDHP  @ 95lb/65lb  1 Min Rest after each round  -Post results under comments    Read more

  A.  Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  B.  STRENGTH (Day 2/Week 4) Clean & Jerk – 5 x 2  Power Cleans from Low Blocks – 3 x 3 Behind the neck Push Press – 3 x 3 Clean Pulls – 3 x 5 Weighted Pull-ups – 3 x 10-12   B.  CFP Daily WOD WOD ONLY -Post results under comments  Read more

Fitness  A.  Snatch Balance – 3 x 5  B.  10 Min AMRAP  10 x OHS  10 x Box jump overs  Performance  (Testing week for Performance)  A.  Take 15 mins to establish a max Snatch  B.  10 Min AMRAP  10 x OHS @ 95lb/65lb  10 x Box jump overs @ 24inch/20inch  Sport A.  EMOM – 8 Mins  5 x GTO – Heavy Stone  B.  10 Min AMRAP  10 x OHS @ 115lb/85lb  10 x Box jump overs @ 24inch/20inch  -Post results under comments   Read more