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  Strength   For Load:   Every 2:30 x 4 Sets 3 Strict Press + 5 Push Press     Starting @ 70% of Strict Press This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press WOD   12:00 EMOM   “Shadows and…

    WOD For Time:     “Empty the Tank”   Every 3:00 x 9 Sets, Alternating Stations   Station 1: 400m Run   Station 2: 15/11 Calorie Echo Bike 30 Russian Kettlebell Swings 53/35lb, 24/16kg   Station 3:500m Row   Active: 12/9 cal and 20/12 KB Lifestyle: 300m run 10/7 cal 16/8 KB 400m…

  Strength   For Load:   Every 3:00 x 4 Sets 5 Back Squats @ 75-80% Rest 15-30 seconds 4-6 Speed Goblet Squats   The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat   WOD   14:00 AMRAP   “Smoked” 7/7 Single Kettlebell Front…

  Strength   For Load:   2:00 x 5 Sets Segmented Clean Pull + Hang Power Clean Rest 10 seconds Power Clean + Push Jerk   % Starting @ 60-65% of 1RM and Building to Heavy for the Day. For the Segmented Clean, Pause Once @ 2’’ Below the Knee The focus today will be…

    OPEN GYM    

    Partner WOD   For Time 30 min cap “Squat Therapy” Complete with a Partner   30 Front Squats 84/57 1000m Run 60 Back Squats 1000m Run 90 Medball Cleans 9/6   Active: 61/43, 9/6   Lifestyle: 30 Back Squats 43/30 (Rack) 1000m Run 60 Goblet Squats 20/12 KB 1000m Run 90 Air Squats…

  Strength   Bench Press   Every 3:00 x 4 Sets 3 Reps @ 80% Rest 30 seconds 5 Reps @ 70%   % based o 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. WOD…

    Big Chipper   For total working time:   “Hakuna Matata”   Every 8:00 x 3 Sets 60ft (18m) Handstand Walk 30 Abmat Sit-Ups 15 Strict Pull-Ups 40ft (9m) Handstand Walk 20 V-Ups 10 Strict Pull-Ups   Active: 30ft (8m) Handstand Walk 30 Abmat Sit-Ups 10 Strict Pull-Ups 15ft (4m) Handstand Walk 20 V-Ups…

  Strength   Deadlift   Every 3:00 x 4 Sets Set 1: 6 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 3 Reps @ 80%+     Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the…

  Skill   RMU Progressions 10 min EMOM   1&2. 5-7 Ring row 3&4. 3-5 Ring dip 5&6. 1-3 Strict ring transition 7&8. 5-7 Ring Kips 9&10. RMU Attempts/Strict Pull up   Work within your skill set to build a progression for the RMU     WOD   20:00 AMRAP   “Circle of Life”  …