=============================== Overview Of The Week: Monday: Power CleansTuesday: Front Squats Wednesday: Deadlifts Thursday: Strict Press Friday: Open 19.4Saturday: Row, Run, BikeSunday: Over Head Squats =============================== 7 RoundsMin 1: 5 Tall Box Jumps (ME)Min 2: 3 Power Clean (ME)Min 3: Rest Power Cleans do not need to be touch and go.   Conditioning:4 Rounds200m Run50 Double...Read More

=============================== 20:00 to Establish2RM Front Squat For Time:42-30-18Wall Balls21-15-9C2B Pull Ups (Fx: Pull Ups) Time Cap 10:00Read More

=============================== E3MOM 181 Hang Power Snatch + 1 Power Snatch (ME) Must be touch and go. AMRAP 9200m Run10 Burpees Over the Bar15 Overhead Squats (95/65) (Fx: 75/55)Read More

=============================== Open WOD 19.3For Time:200ft dumbbell overhead lunge (50/35)50 dumbell box step ups50 strict handstand push ups200ft handstand walk Time Cap: 10 minutesRead More

=============================== Conditioning:7 RoundsMin 1: 20 American Kettlebell Swings (32/24) (Fx: 24/16)Min 2: 14 DB Hang Clean and Jerk(50/35) (Fx: 35/20) (6 Each Arm)Min 3: 15/12 Cal Ski Erg (Fx: 12/10)Min 4: AMRAP Burpee Box Jump OversMin 5: Rest Score is total Burpee Box Jump OversRead More

=============================== E2MOM 16Push Press (ME)Set 1: 5 repsSet 2: 4 repsSet 3: 3 repsSet 4: 3 repsSet 5: 2 repsSet 6: 2 repsSet 7: 1 repsSet 8: 1 reps For Time:8-6-4Chest to Bar Pull Ups (Fx: Pull Ups)Bar Muscle Ups (Fx: C2B Pull Ups)After each set of gymnastics movements:100 Double Unders (Fx: 75 DU’s)Read More

=============================== E3MOM 153 Back Squats @80-85% Conditioning:6 Rounds Alternating with a Partner (3 Rounds Each)250m Row12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)Read More

=============================== Overview Of The Week: Monday: Weighted Strict Pull-ups Tuesday Back Squats Wednesday: Push PressThursday: EMOM Friday: Open WOD 19.3Saturday: Hang Power Snatch Complex Sunday: Push Jerk =============================== Gymnastics Strength:Rx+:4 Rounds3 Weighted Strict C2B Pull Ups (ME)10 Plate GHD Sit Ups (A) Rx:4 Rounds3 Weighted Strict Pull Ups (ME)15 Plate Sit ups (A) Fx:4 Rounds3-5...Read More

=============================== Strength:15:00 Find a Heavy 5 rep Thrusterthen AMRAP 3:Max Thrusters at 60% Conditioning:AMRAP 10:5 Deadlifts (115/80) (Fx: 95/65)5 Hang Power Cleans (115/80) (Fx: 95/65)5 Push Jerks (115/80) (Fx: 95/65)35 Double UndersRead More

=============================== Strict Press5 x 5 ( ~75% of 1 RM Across) “The Longest Mile”4 Rounds for Time:10 Burpees100 meter Run10 Air Squats100 meter Run10 Push-Ups100 meter Run10 Sit-Ups100 meter RunRead More