Warm-upBarbell Snatch Complex Warm-up:Empty Bar, 5 Reps of Each Muscle Snatch Overhead Squat Behind the Neck Snatch Grip Press Snatch Balance Power Position Squat Snatch  StrengthPause Hang Position Snatch Warm-up 4×3...
Read More


Warm-up4-Way Banded Glute Activation (cones around mats for approximately 20 Steps in Each Direction) then,2 Steady Rounds: 10 Pause OHS w/ Empty Bar 10 Empty Bar Strict Press 10...
Read More


Warm-up5 Rounds “Cindy”5 Pull-ups10 Push-ups15 Air Squatsthen,400m Run StrengthStrict Press 2×10 then,1 Rep every :90 for 12 Minutes AHAP Met-ConHero WOD “THE 31”In honor of THE...
Read More


Warm-up400m Run then,12-10-8Ring Rows Jump Squats w/ Empty Bar Glute Bridges w/ both legs  StrengthBack Squat 4×4 @ 80%  Met-Con4 Rounds 8 Power Snatch (115/75#) 200m Run 6 Strict Pull-ups 200m Run Extra15...
Read More


Cycle 1, Week 1, Day 2 Warm-up:2 Steady Rounds25’ Goblet Lunge Walk (Goblet hold DB or KB) 8-12 Strict Pull Ups:30 Ring Support Hold Strength:Pause...
Read More


Cycle 1, Week 1, Day 1 Warm-up:3 Steady Rounds10 Lunge Steps with Twist10 Single Leg Glute Bridges (5/side) 15 Hollow Rocksthen,90 sec Couch Stretch (ea....
Read More


Cycle 1, Test Week, Day 5 Warm-up:Steady Through15-12-9Single Arm DB Hang C&JPause Goblet Squats45 sec HS Hold or HS Walk Practice after each set Strength:Strict...
Read More


Cycle 1, Test Week, Day 4 Warm-up:3 Steady Rounds15 Heavy RKBS15 WB’s15 sec Hanging L-Sit Holdthen,20/15 Cal Row HARD! (one time) Strength:Hang Squat CleanFind 2...
Read More
1 2 3 20