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Warm-up & Mobility: 15 Minutes Today we will performing the Chris Kyle Hero WOD to honor his life and military service.   Chris Kyle was born in Odessa, TX on April 8th, 1974,  and after [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch EMOM 10 min @80-90% – 1 Power Snatch + 1 Hang Snatch from above the knee Conditioning: EMOM 14 min of – Odd minutes: 10 Wall Balls [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@75%, 5@80%, 5@85% – working percentages off your 3RM – if you missed the 3RM day recently take the time to establish one [...]

Warm-up & Mobility: 15 Minutes Strength: Clean EMOM 10minutes @ 80-90% – 1 Power Clean + 1 Hang Clean from above the knee Conditioning: For total working time – 5-4-3-2-1 reps of [...]

Warm-up & Mobility: 15 Minutes Strength: Overhead squat – 15 min to hit a heavy triple. Or, for those who truly lack the mobility to OHS work super light to fight for a good position or [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press or Strict Press – 15 minutes to establish a double – work as heavy as possible Conditioning: For total reps – 10 [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10min @ 75-85% – 1 Clean Pull + 1 Clean **Remember that a “pull” is not done with your back and arms like on a rower. A pull is [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 min @ 75-85% – 1 Snatch Pull + 1 Snatch **Remember that a “pull” is not done with your back and arms like on [...]

Warm-up & Mobility: 15 Minutes Skill: 15 min skill work – Beat swing to TTB for beginners – C2B or muscle up work for advanced athletes Conditioning: “Cindy” – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 minutes to establish a 3 rep as heavy as possible set Conditioning: Take it outside!!!! AMRAP 12 of – 21 Lunge Steps with Plate [...]