[email protected]

Click here for WOD Brief! Clean (Squat or Power) 3 – 3 – 3 EMOMRest 2min/Adjust WeightsHang Clean 2 – 2 – 2 EMOMRest 2min/Adjust Weights1 Clean to 1 Hang Clean 1 – 1 – 1 – 1 – 1 EMOM 4min AMRAP:4 Cleans 135/95 RX+155/105 MRX 95/654 Hang Cleans4 Over the Bar BurpeesRest 2min8min […]

Click here for WOD Brief! “Tri-ANGIE” by DB For Time: (40min cap)100 Pull-ups (chin over bar)1000m Row or RUN or 2.5km Assault Bike100 Push-ups (strict)1000m RUN or Row or 2.5km Assault Bike (opposite)100 Sit-ups (anchored)1000m Row or RUN or 2.5km Assault Bike (opposite)100 Air Squats (below parallel)*Complete all reps of each exercise before moving to the next.” Flexibility DevelopmentSpend 3min on Banded Shoulder Stretches2x30sec Couch Stretch2x30sec Head to Floor Straddle StretchSpend 3min on

Click here for WOD Brief! Push Press & Split Jerk E2MOM3 Push Press – 3 Split Jerk2 Push Press – 2 Split Jerk1 Push Press – 1 Split Jerk – 1 Split Jerk For Time Alternating Reps of: (15min cap)10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 –

Click here for WOD Brief! Front Squat E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% 2 Rounds For Time: (16min cap)1000m Row or Run or 2.5km Assault Bike24 Front Squats 95/65 RX+115/75 MRX75/5524 Step-Ups/ Box Jumps 24/20″ MRX 20/18″ Core & Lunge Development12 reps Front Rack DB/KB Lunges1min L-Sit Hang12 reps Suitcase DB/KB Lunges24 Sit-ups with

Click here for WOD Brief! Hang Squat Snatch: 3-3-3 EMOM Rest 2min/Adjust Weights Hang Squat Snatch: 2-2-2 EMOM Rest 2min/Adjust Weights Hang Squat Snatch: 1-1-1-1-1 EMOM “Skywalker Like Skills” by DB 4 Round For Time: (24min cap) 21 Light Saber Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 15 Tie Fighter Thrusters 95/65 RX+115/75 9 Rogue Bar

Click here for WOD Brief! Bench Press Build Up 5×5 E3MOM**Building Up to a 5 RM** “CINCO De CINCO” by DB5min AMRAP:-5 Barbell Push-ups-5 Deadlifts 135/95 RX+ 155/105 MRX 95/65-5 Hang Power Cleans-5 Shoulder to Overhead-5 Toes to Bar Rest 5min Increase Weight5min AMRAP:-5 Barbell Push-ups-5 Deadlifts 155/105 RX+ 185/125 MRX 115/75-5 Hang Power Cleans-5 Shoulder

Click here for WOD Brief! 10 minute EMOM Death by MU or HSPU or Dip or Push-Up Challenge -Min 1= 1 rep of MU or HSPU or Dip orPush-Up -Min 2= 2 reps -Min 3= 3 reps … **Once you Fail or Fall Behind on One Movement, Rest a minute or two & get back

Click here for WOD Brief! Clean Complex Build Up = E2MOM x 6 Sets 1 Clean to 2 Hang Split Clean (alt legs) 13min AMRAP: 13 Burpees7 Clean 95/65 RX+ 135/95 MRX 75/55 6 Hang Split Clean (alt legs) Core Development 2 rounds: 13 V-Ups 13 Hollow Rocks13 Flutter Kicks (2 count)13 Un-anchored Butterfly Sit-ups*try

Click here for WOD Brief! Mainsite WOD For Time, Working on odd minutes, andResting on even minutes: (44min cap) 100 Chest to Bar Pull-ups 55+ Pull-ups125 Push Presses 95/65lbs 55+ 75/55 150 Back Squats 95/65lbs 55+ 75/55 Work from 0:00 to 1:00,Rest from 1:00-2:00,Work from 2:00-3:00,Rest from 3:00-4:00, ….**Can partition anyway athlete wants within the

Click here for WOD Brief! Cluster Build Up E2MOM x 14min 1 Deadlift to 1 Hang Power Clean to 1 Shoulder to Overhead 21min AMRAP: 7 Over the Bar Burpees7 Deadlifts 155/105 MRX 115/75 7 Hang Power Clean7 Shoulder to Overhead7 Toes to Bar Rest 1min After each Round Core & Shoulder Development 3min Banded