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Skill – Getting inverted and holding the handstand. Work to 3 one-minute handstand holds. HSPU progressions and practice. Then, 14 minute AMRAP of: 5 Chest-to-Bar Pull-ups 5 Handstand Push-ups 10 [...]

Skill: Rope climb 8 minute AMRAP of: 2 rope climbs 5 Push Jerks from the rack (135/95lb or upgrade to 155/105lb) Rest exactly 3 minutes 8 minute AMRAP of: 10/10 one-armed KB swing (24/16k) 5/5 [...]

Strength: Squat ladder – working from your 3 RM established last week: 8 reps @ 75% 5 reps @ 80% 5 reps @ 85% 3 reps @ 90% Then, for time: Run 400m 50 Wall balls (20/14lb) 40 Burpees 30 Double-unders

For time: Ten rounds of “Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats 21-15-9 of Power Cleans (135/95lb) and Grasshoppers (L+R=1) Run 1 mile

In teams of 2, complete four rounds for time of: 60 Kettle Bell Swings (24/16k) 40 Burpees 20 Thrusters (95/65lb) Run 800m Only one team member working at a time; the run is a 200m relay with [...]

“The Chief” Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps. 3 Power cleans (135/85lb) 6 Push-ups 9 Squats To see your score from the [...]

No rants today:) …just a thought: The last athlete to finish is just as important as the first athlete to finish. It is the way we cheer each other on and encourage each other – [...]

Our goal for our athletes is for y’all to get move better and more efficiently every day and to have FUN while you are doing it. If you peek at the WOD before-hand and see a movement that [...]

For time: 21 Overhead squats (95/65lb) 21 Push-ups (with hand release at bottom) 150m shuttle run (25m each direction) 15 Overhead squats 15 Push-ups 100m Shuttle run 9 Overhead squats 9 Push-ups [...]

Warm-up – skill review of the perfect squat Strength: Squats – 20 minutes to establish a new 3 rep max back squat. (If your unweighted squat needs work, you get to do some squat therapy [...]