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  Strength   Workout Primer   3 Sets, Progressing loads to just under weight Hang Power Clean + Push Press Low Hang Power Clean + Push Jerk Power Clean + Push Jerk Rest 1:00 b/s   Then   3×3 Quick Singles Working up to working weights   WOD   For Time:   “Strength and Honor”…

    HEAVY DAY   Every 2:00 x 12 Sets   “Echoed in Eternity”   Alternating Stations Station 1: 3 Deadlifts + 3 Banded Broad Jumps Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor   Load @ 75-85% for Both Lifts   This will be 6 x 3 for both…

    WOD 6×4 Min AMRAPs   “Now We Are Free”   6 Sets 4:00 AMRAP 9/7 Calorie Echo 3 Burpee Box Jump Overs 9 Toe to Bar 3 Burpee Box Jump Overs 24/20”   2:00 Rest between AMRAPS   Active: 8/6 Calorie Echo 8 Alternating Toe to Bar   Lifestyle: 7/5 Calorie Echo 3…

  Strength   For Load:   Every 3:00 x 4 Sets 6 Back Squats @ 70-75% of 3RM Rest 30 seconds 4-6 Heavy Goblet Squats For Speed   We are looking to tackle 6 Back Squats in the range of 70-75% of our 3RM Back Squat. We will combine this with a heavy Goblet Squat…

  Strength   Weightlifting   Every 2:00 x 5 Sets 3 Position Squat Snatch *High Hang, Low Hang (BTK), Floor   Set 1: 65%, Set 2: 70% Set 3: 70%, Set 4: 75% Set 5: 75%   The most important position here is emphasizing the High Hang Position and focusing on a vertical drive on…

    OPEN GYM    

    WOD   “Big Kelly”   3 Rounds for Time 1000m Run 50 Box Jumps 50 Wall Balls   Wall Ball 20/14lb, 9/6kg Box 24/20”   *Solo Benchmark Test   *2 Person Option: Runs Together and Split the Workout   *3 Person Option: Runs as a team of 3 carrying one Wall Ball, then…

    Strength   Each round for time   “Pump the Brakes”   For Time: Every 4:00 x 5 Sets 12 Dumbbell Bench Press 18 American Kettlebell Swings 24/18 Calorie Row   Dumbbells: 22.5/15kg Kettlebell: 24/16kg   Active: 15/12.5, 20/12   Lifestyle: 12.5/10, 16/8 and 18/14 cals   The goal today will be to push…

    WOD   30:00 EMOM “Volcanic Ash”   Minute 1: 15/12 Cal Ski Erg or Bike Erg Minute 2: -Max Wall Walks Minute 3: 50 Double Unders Minute 4: -Max Shuttle Runs Minute 5: Rest   Score = Max Total Reps   1 Shuttle Run = 25ft (7.5m) Out and Back   Active: 13/10…

  Strength For load   Clean & Jerk Complex   For Load: Every 3:00 minutes x 5 Sets 3 Hang Squat Cleans + 1 Jerk   Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day   The goal here today is to challenge the ability to hit and…