TUE15NOV2022

WOD Warm-up2 Sets200m Run “Dumbbell Clean Warm-up”6 Squeeze Dumbbell Romanian Deadlift (6e/side Single-Arm Dumbbell Hang Power Clean6e/side Pause Push-Press Strength6-8 Sets to build up to either a 1RM or 3RM Push Press (no tempo). *Ensure arms/elbows lockout...

MON14NOV2022

WOD Warm-upPVC Pipe + Dynamic Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean​​​​​​​5 Hang Power Cleans5 Front Squats5 Tall Cleans Strength(12 Minutes) 6-8 Sets to build up to a 1RM Clean Conditioning”Macho Man”EMOM for as Long as Possible (Record...

SAT12NOV2022

WOD ConditioningIn Teams of 2 for Time, one partner working at a time:2k/1600m Partner Row200m Overhead Plate Carry (45/25)*30 DBall Over Shoulder (80/50)150 Double Unders100 Abmat Sit-ups150 Double Unders30 DBall Over Shoulder200m Overhead Plate Carry2k/1600m Partner...

THU10NOV2022

WOD Warm-up(6-8 Minute) Foam Roll/LXB Smash – Prioritize hip, calves, and psoas Dynamic Stretches into… 10 Cat Cows12 Alternating Scorpion Twists10 Dive Bomber Push-ups12 Alternating Tripod w/ Overhead Reach 200m Run Strength3-4 Sets8-10 DB Pullover10-12...

FRI11NOV2022

WOD Warm-upPVC Pipe Warm-up into dynamic stretches StrengthEMOM x 8mins3 Front Squats (no tempo) *Start at the same weight, or slightly higher, as last week or start around 65% of your 1RM and build as form permits Conditioning”The Chief”Score RoundsMax...