Mobilize, then: 2 sets: 15 cal row 10 v-ups 5 inchworms w/2 push-ups each A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 Start light and build, maintaining tempo [...]

Mobilize, then: 2 sets of: 10 banded pass thrus in squat 10 banded good mornings 10 banded presses (band around foot, pressing overhead) Every :90 sec , for 15 minutes (10 sets): Snatch without moving [...]

Mobilize, then: 2 sets of: 10 bird dogs (alt) 10 single arm kB swings (each arm) 5 kB presses (each arm) 5 squat jumps A.) 3x3 Deficit hspu negatives * 5 sec descent/come off wall/kick [...]

Mobilize, then: 3 sets of: 10 thrusters (dumbell) 10 hollow rocks 10 push-ups 10 deadlifts (dumbell) A.) Four sets of: Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs [...]

Mobilize, then: 3 sets: 10 cal bike 5 box jumps 5 clean pulls (barbell) 5 strict press (barbell) A.) take 10-12 min to build up to a heavy power clean B.) EMOM 8 4-8 ring [...]

Mobilize, then: 2 sets: 5 inchworms 10 step back lunges (bw) 15 cal row A. Death by: strict pull-up 1 first min; 2 2nd min; 3 3rd min; and so on...... B. For Max Reps: [...]

Mobilize, then: 2 sets of: :30 sec side plank (each) 12 goblet squats w/kb 12 push-ups A) 3 rounds not for time 5-8 strict pull-ups 5-8 strict hspu 20/15 assault bike cals B) 4x4 back [...]

Mobilize, then: 2 sets of: 5 inchworms 5 btn press in ohs position (barbell) :30 sec plank A) 3 sets of: 3 position snatch @45-50% (Hip, kneecap, floor) * focus on position Every :90 sec [...]

News Years Day hours 10am-3pm open gym! *special New Year’s Day WOD! Mobilize, then: 2 sets of: 15 cal assault bike 20 shoulder taps (push-up position) 10 t2b 20 kB swings A.) 5x3 deadlift *squeeze [...]