STRENGTH:(15 Minutes) Strict Press 3×3 MetCon: (For Time) 21-15-9 Push Press (135/95) K2E Box Jumps (24/20)  Read More

STRENGTH: (15 minutes) Front Squats 3 x 3 MetCon: 3RFT 21 Pull Ups 12 DL (185/115) 400 M Run  Read More

Skill: GTO & Bear Complex   Clean Eating Challenge Baseline WOD 15 minute AMRAP 1000 m Row 30 WB (20/14/10) 20 Target Burpee (to 45lb bumper) 10 Bear Complex (75/55) (45/33) 20 Target Burpee (to 45 lb bumper) 30 WB (20/14/10) AMRAP w/ remainder of time GTO (75/55) (45/33)        Read More

Strength: (16 minutes) Back Squat 4×4 MetCon: For Time *buy in: 50 DU/100 SU 1-9 DL (225/155) 9-1 T2B * cash out: 50 DU/100 SU  Read More

SKILL/STRENGTH: (14min) Clean and Jerk Technique or 14 minutes to establish: 3RM TnG MetCon: 14 Min AMRAP 40 Burpees 30 C & J (95/65) 30 Burpees 30 C & J (135/95) 20 Burpees 30 C & J (185/115) 10 Burpees As many reps as possible C & J (225/155)    Read More

STRENGTH: (20 minutes) Strict Ring Dips 7×7 *scale as needed MetCon: 5RFT 6 HSPU 12 Back Rack Lunge (115/75) 18 Box Jumps (24/20)    Read More

STRENGTH: (16 minutes) Front Squats 4×4 MetCon: For Time (16 minute cut off) 400 m Run 12-9-6 Thrusters (95/65) Pull ups 400 m Run 9-6-3 Thrusters (95/65) Pull ups 400 m run      Read More

STRENGTH: (20 minutes) Snatch Balance 5×5 *work on technique and speed. Weight not to exceed 55-60% 3 x 10 band pull aparts MetCon: 10 Min AMRAP 30 KB  Snatch (53/35) 30 DU/60 SU 30 WB (20/14) 30 Push Ups 30 weighted sit ups (20/14)        Read More

MetCon: Fight Gone BadRead More

STRENGTH: (18 minutes) Back Squat 5×5 MetCon: Partner WOD 6RFT 20 Front Squats (75/55) 20 Pull Ups * one partner works while the other rests. Split reps as needed. Reps must be completed before moving to next exercise.        Read More