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  Strength/Skill Weightlifting   Every 3:00 x 4 Sets @ 75-85% 3.3 TnG Power Cleans *Rest 30 seconds b/t Triples   % is Based on 1RM Power Clean WOD “Under Your Scars”   For Time 15min cap: 4 Sets: 9 Bar Facing Burpees 6 Deadlifts 102/70kg 6 Bar Facing Burpees 6 Deadlifts -rest 1:00 b/t…

  Strength/Skill   WOD “Awake”   Each For Time   5 Rounds 10 Dumbbell Bench Press 22.5/15 20 Air Squats 200m Run   Rest 5:00 minutes   5 Rounds 200m Run 3 Wall Walks 50 Double Unders   Active: 15/12.5, 30 DU, WW 20” from wall Lifestyle: 12.5/7, 15 Air Squats,  Wall Walks to 30’’…

  Strength/Skill Skill   Pull Up Skill Work 12 Mins WOD #TEAMPRVNTUESDAY   “I Stand Alone”   For Reps: 15:00 AMRAP 6 Ground to Overhead 52/34 9 Chest to Bar 9 Box Jumps (Step Down)   *Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.…

  Strength/Skill Strength Overhead Squat Every 2:00 x 4 Sets 3 Reps @ 75%+   % of Overhead Squat WOD “Voodoo Magic”   For Time: Every 4:00 x 4 Sets 12 Toe to Bar 12/9 Calorie Row 12 Overhead Squats 43/30kg 10/7 Calorie Echo   Active: Alternating T2B, 34/25 Lifestyle: 12 Kipping Knee Raises 10/8…

Open Gym

  WOD “The Payne Train”   For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run   *1 Round of Cindy consists of 5 Pull-Ups,…

  Strength/Skill Weightlifting Squat Snatch Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch WOD “Climbing To Freedom”   10:00 AMRAP 12 Wall Balls 9/6 8 Deadlifts 102/70 4 Box Jumps 30/24”   Active: 84.57, 24/20” Lifestyle: 70/48, Bar Hops

  Strength/Skill   WOD “Feel The Fire”     40:00 EMOM minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike minute 2: 10 Strict Press + 10 second Barbell Overhead Hold 34/25 minute 3: 12 Single Dumbbell Step-Overs 22.5/15 24/20” minute 4: 20 GHD Sit-Ups minute 5: Rest   Active: minute 1:…

  Strength/Skill 10-12 Mins- Coach Led RMU Development Or Strict Pull Up Development   WOD “Hide The Anger, Practice Smiling in the Mirror”   For Time: Every 3:00 x 5 Sets 50 Double Unders 8/8 Kettlebell Hang Snatch 24/16 5/4 Ring Muscle Ups   Active: 50 Double Unders 8/8 Kettlebell Hang Snatch 20/12 5 Strict…

  Strength/Skill Strength   Back Squat Every 3:00 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% WOD “Gotham’s Reckoning”   For Max Reps 4 Sets 1:45 AMRAP 5 Shuttle Runs 25ft /7.5 Out and…