Tuesday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Hang Snatch(pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the...

Monday

Pre WOD Take 20 minutes to build to today’s 1-RM Front Squat WOD Three rounds for time of:Run 400 Meters8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is...

Saturday

WOD In teams of three, complete as many rounds as possible in 15 minutes of:3 Power Cleans (135/95 lbs)6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: B.In teams of three, complete as many rounds as possible in 15 minutes of:10 Push Presses...

Friday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. WOD Three sets for max reps of:60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)60 seconds of Strict Handstand Push-Ups60...

Thursday

Pre WOD Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 50% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 seconds WOD Complete as many rounds and reps as possible in 10...