Clean Complex EMOM 5  of 3 Power Cleans + 3 Front Squats + 3 Jerks Rest 5 minutes EMOM 5 of 2 Power Cleans + 2 Front Squats + 2 Jerks* Rest 5 minutes EMOM 5  of 1 Power Clean + 1 Front Squat + 1 Jerk* *move up in weight after each EMOM rest then complete for time 3 rounds of: 30... READ MORE

5 x 5 back squat (across) rest then amrap in 12 min of: 6 strict handstand push ups 8 strict toes to bar 15 box step ups 24″/20 with 70lb DB/40 READ MORE

OPEN GYM come in and work on a skill or some Oly lifts….or try out a WOD you missed this week. READ MORE

7 x 2 deadlift 7 x 2 hang squat clean rest then 3 rounds for time of: 400m run 21 KB sumo deadlift high pulls 24k/16 15 HR push ups READ MORE

10 min squat test rest then 18-14-10- 6-2 of unbroken sets of the following for time toes to bar front rack lunge steps 115/85 rest then Coach Brian’s extra credit Row         READ MORE

4-3-2-1 press, climbing 4-3-2-1 push press, climbing 4-3-2-1 push jerk or split jerk, Climbing This strength session is 12 sets. Once you start there is no more warming up between movements. The goal is to increase the weight every set. rest then amrap in 9 min 40 sit ups 25... READ MORE

15 min work on the following complex: 1 mid hang power snatch + 1 mid hang snatch + 1  hang power snatch with a pause from both below and above the knee +1  hang snatch with a pause from both below and above the knee ( hold on to the bar….no misses) rest then complete for... READ MORE

4-3-2-1 OHS, climbing 4-3-2-1 Font Squat, climbing 4-3-2-1 Back Squat Climbing This strength session is 12 sets. Once you start there is no more warming up between movements. The goal is to increase the weight every set. rest then 21-15-9 for time of: Burpees Ring dips Unbroken... READ MORE

work up to a heavy squat clean and jerk in 20 min rest then amrap in 7 min the following ladder 3 ground to overhead 21 pull ups 6 ground to overhead 18 pull ups ect.. if you complete the ladder do as many double unders as possible with the remaining time. READ MORE

“Fight Gone Bad” 3 rounds of: 1 min row for cal 1 min wall ball shots 1 min push press 75/55 1 min box jumps 1 min sumo deadlift high pull 75/55 1 min rest         READ MORE