Sunday

WOD Warmup: 3 Sets 30sec Superman hold 10 Half Kneeling Landmine Twist/side 5 Split Stance Good Morning/leg A) Front Squat 21X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-3mins (build from last week) x 3 sets B1)...

Saturday

WOD Three rounds for time of: Partner A Rows 500 Meters… While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row immediately followed by…...

Friday

Pre WOD Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your third set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under...

Thursday

WOD Warmup: 3 Sets 10 Tall Kneeling KB Push Press 10m Quadruped Crawl forward and backward 30sec KB Side Plank rest as needed A1) Seated Barbell Behind the Neck Press 21X2; 6,6,6 rest 90sec A2) Supinated Grip Deadlifts 3131; 6,6,6 rest rest 90sec B1) Single Arm...

Wednesday

Pre WOD Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. WOD Complete rounds of 21, 15 and 9 reps for time of: Bar-Facing Burpees Hang Squat Snatches (95/65...