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Strength: Clean for 2 reps – EMO2M (every minute on every other minute) for 14 minutes – add weight each set if possible Then, “Georgia” 5 rounds for time of: 10 Power Cleans (135/85lb) 15 [...]

Ball Drills for warm-up Then, for time: Lunge 100m Uneven Farmer’s Carry 40m (70&50+/50+&30+lb) 21 Deadlift at bodyweight Lunge 100m Uneven Farmer’s Carry 40m 15 Deadlift at BW Lunge 100m [...]

Strength: Bench Press 3-3-3-3 (band pulls with static hold between sets) 4RFT of: 5 Handstand Push-ups 5/5 KB Cleans (24/16k) 10 TTB 50 DUs Beginners: HSPU progression, KB swings, knee-ups, 10 DU [...]

Mobility: Hip openers, chest openers, wrist openers Strength: Squat – 20 minutes to work to a 1RM (beginners should instead work on form for a heavy set of 3-5) Then, AMRAP in 14 minutes [...]

Partner WOD 1 partner works on the task while the other performs single-unders. Split the reps as evenly as possible. 2 RFT of: 50 Wall balls (20/14lb) 40 Box jumps (24/20″) 30 KB Swings [...]

Strength: Strict Press: 3-3-3-3-3 Skill: L-sit progressions Then, 5 RFT: 10 Strict Pull-ups 10 Stationary Inchworms Max effort L-sit on parellettes with feet held above plates Beginners: Assisted [...]

Strength: Squats 3×10 @ 40% of your 1RM. These squats are to work form and SPEED on the way up. They should feel light today to activate the muscle pattern and get a little volume – [...]

Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time: Run 800m 3 rounds of: 5/5 G2OH with DB (40+/25+lb) 15 Four-count flutter kicks Run 800m    

Skill: HSPU progression – getting inverted to kipping skills – 15 minutes to work on it Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Check out your [...]

Strength: 20 minutes to establish a 1RM Deadlift AMRAP 10 minutes: 9 Hang Power Clean (115/75lb) 6 S2OH 9 HR Push-up Beginner: Lighter weight on BB, 5-7 HR Push-up Advanced: 135/95lb on BB [...]