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  Strength/Skill Every 90 seconds x 6 Sets 2 Hang Power Cleans Set 1: 75% Set 2: 75% Set 3: 80% Set 4: 80% Set 5: 85% Set 6: 85% WOD “Mjollnir”   14:00 AMRAP 10 Power Clean 15 Toes to Bar 50 Double Unders   Barbell: 155/105lbs (70/48kg)   Active: For Reps: 14:00 AMRAP…

  Strength/Skill Every 3:00 x 3 Sets 3 Front Squats @ 90% of 3RM Rest 30 seconds 3-4-5 Back Squats @ Same Load   WOD “Heimdallr” Every 4:00 x 3 Sets 24/18 Calorie Row 12 Dual Dumbbell Box Step-Ups 6 Shuttle Runs Box: 20” Dumbbells: 50/35lb, 22.5/15kg Shuttle Run = 25ft / 7.5m out and…

    OPEN GYM    

    Hero WOD   “Yllescas”   For Total Reps Buy-In: 1 mile Run   Then, AMRAP in 15 minutes of: 12 Push-Ups 10 Wall Ball Shots (20/14 lb, 10/9 ft) 28 Sit-Ups   Wear a Weight Vest (20/14 lb)   Start this workout with the buy-in of 1 mile Run. Then on a 15-minute…

  Weightlifting For Load   Squat Snatch Complex Every 2:00 x 5 Sets 1 Segmented Snatch 2 Low Hang Snatch   Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches. *Snatches may be…

  Strength   For Load   Back Squat Every 3:00 x 4 Sets 5 Reps @ 75% 5 Reps @ 80% 5 Reps @ 80% 5 Reps @ 85%   % Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for…

    WOD 3 Rounds for Time 35 min cap:   “Get to the Chopper!”   800m Run 30 American Kettlebell Swings 24/16 30-20-10 Burpee Box Jumps 24/20   Active:   3 Rounds for Time 800m Run 30 American Kettlebell Swings 20/12 20-15-10 Burpee Box Jumps   Lifestyle:   3 Rounds for Time 600m Run…

  Weightlifting For Reps:     Split Jerk Every 90 seconds x 6 Sets 2 Reps @ 75%+     Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. WOD…

  Skill   For Skills:     Ring Muscle-Up Skill Work/Progression   Ring Muscle-Up Drills Negative Ring Muscle-Up Position Pause Drill Ring Muscle-Up Swing Banded Low Ring Muscle Up   Work to where you are at. WOD   15:00 AMRAP   “Stick Around”   70 Double Unders 5 Ring Muscle Ups 3 Squat Clean 93/68…

    OPEN GYM