Mobilize, then: 2 sets: :30 sec side plank (each) 15 kB swings 5 box jumps 10 band pull a parts A.) Tabata Strict pull-ups * rest 1 minute Tabata assault bike * rest 1 minute [...]

Mobilize, then: 2 sets of: 5 push-ups 5 inchworms 10 step back lunges 10 ring rows A.) spend 15 minutes building to heavy set of 3 thrusters B.) with a running clock: 4 min amrap [...]

Mobilize, then: Monday we will do this: if you can’t do it Monday do it today! “12 days of Christmas” 1)rope climb 2)mu 3)power snatch 4)ohs 5)power clean 6)front squat 7)deadlift 8)dips 9)t2b 10)step back [...]

Announcement: Holiday hours- Christmas Eve (Monday 24th) 7:00a-1:00p Christmas Day (Tuesday 25th) closed Normal hours resume Wednesday! “12 days of Christmas” wod will be planned for Monday if your around! I will post it for [...]

Mobilize then: W/empty barbell 5 hang snatch pulls 5 snatch press behind the neck 5 ohs 5 snatch balance 5 full snatch from below knee A.) take 15-20 minutes to build to A 1rm snatch [...]

Mobilize, then: 2 sets of: :30 sec plank Row 15 cals 10 step back lunges 5 box jumps A.) spend 15 minutes building to a 1rm front squat B.) 15 amrap 12 ground to overhead [...]

Mobilize, then: 2 sets: 10 bird dogs (each side) 10 glute bridges 10 step back lunges 30 mountain climbers A.) every 2 for 8 2-3 back squats @85-90% B.) For time: 20-15-10-5 Cal bike C2B [...]

Mobilize, then: 2 sets of: :30 sec plank :30 sec side plank (each side) 5 jump squats (empty barbell) 5 push jerks (empty barbell) A. Every 90 seconds, for 9 minutes (6 sets): Power Jerk [...]

Mobilize, then: 2 sets of: Behind the neck press (barbell) x5 Ohs x5 Hang power snatch x5 A)Every :90 sec for 12 min Power snatch + hang snatch * start at 70% and build every [...]