Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for...

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7...

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your...

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs...

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds...

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4...

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest...

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB...

Warmup Core Scissors Partner plank taps Strength Snatch For load 4 reps x 1 set @ 50/60% 3 reps x 2 sets at 70-80% 2 reps x 3 sets at...

WARMUP Strength For load: Front squat 3-3-3-3-3+ – Find a heavy set of 3 front squats for the day.– Use the same load for sets 4 and 5,...

Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans...

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX...

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30...

Strength For quality 5-4-3-2-1 Deadlifts build (start at 60% ) NOT a 1 RM Rope climbs/ pull to stand WOD RX 3 rounds for time: 50 sit-ups...

WARMUP Skills EMOM 10 Min 1. 100 m run / bike Min 2. 3-5 muscle ups /transitions Sub for muscle ups / bar / strict ctb band WOD RX From...

RX For load: 10-10-10-10-10 Back squat Score - load Level 3 For load: 6-6-6-6-6 Back squat WOD RX 5 rounds for time: 10 push presses...

Stretch day !! Or @ 50%+ Strength Bench press 10-10-10-10 RX 4 rounds with a partner for time: 30 synchronized walking lunges 50 hang...

Strength Split jerk 3 reps x 4 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 2 sets at 90%+ – Rest as needed between sets. WOD RX 3...

WARMUP SKILL For time: 1:00 plank hold (high plank) 25 toes-to-rings 1:00 plank hold (low plank) 50 GHD sit-ups/ abmat 1:00 plank hold...

STRENGTH For load: Front squat 5-5-5-5-5+ – Max reps on the last set. – Welcome to week one of our Strength II cycle where we will front...