FITNESS CLOTHING SWAP TODAY!bring clean and in good condition fitness wear including shoes, wraps, gear, and clothing that you don't use and find some treasures for your self! This is at our indoor location: 175 De Haro St PARNTER WOD(s) 5 min Stations/ 1 min rest between...

Strength/ Skill: Alternating for 5 sets -3 Snatch Pulls Start at 85% of 1 RM snatch and increase from there.  -5 Standing box jumps @ high WOD: for time 10-1 Sumo deadlift high pull 1-10 Bar facing burpees 13 min cap Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...

Skill practice: Kipping handstand push-up -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg position for kipping -send it!  WOD: “Upside down Nicole” 20 min AMRAP 400m run Max rep HSPU/ box HSPU PEEK into the WEEK...

Skill: Ring MU drills  -Ring drops -Transitions -Swings  Then, EMOM 10 Ring MU x 1-5 each min Or /Outdoor:  10 min AMRAP 5 Ring dips/ negatives 5 low ring rows  10 GHD sit ups WOD: 12 min AMRAP 3 Wall Walks 6 Reverse Burpees  9 Toes thru rings (outdoor does toes-to bars) PEEK into the WEEK Wednesday- 20 rep back squat week 2 Thursday- push dominant Friday-...

Hero WOD: "Wittman" 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson,...

A. DB windmills 3 x 5 each arm B. Every 2 min x 5 sets 5 Tempo Push Press C. Every 2 min x 5 sets 3 Tempo Push Jerk D. Alternating sets x 4 Dbl DB Bench press x 15-20 reps Dbl DB Bent Over Row x 10-15 reps PEEK into the WEEK Monday- hero WOD "Wittman" Tuesday-...

Strength: Back rack barbell box step-ups 5 sets x 5 per leg Rest 90 sec between sets  Suggested weight to start at and welcome to build from there each set Lv1: 45/35 Lv2: 75/55 Lv3: 115/75 Partner Relay WOD: 12 min AMRAP 4 Burpee box jump overs 8 Double DB hang squat cleans  Lv1: 20/15 Lv2: 25/20 Lv3: 35/25 Score...

Each WOD for time WOD A 4 rounds for time: 21 Wall Balls (20/14) 7 Power Snatch Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 5 min rest before starting WOD B WOD B  4 rounds for time: 40 Double unders 10 Clean and Jerks  Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 DU scale:  10-20 DU or 40 lateral hops over BB PEEK into the WEEK Saturday-...

Strength/ Warm-up Work up to 75% of 1 rm max Deadlifts and do 3x3 tap-n-go  Rest 2 min between sets Then, de-load for WOD WOD: For time:  30 Deadlifts @45% 400 Run 30 Pull-ups 20 Deadlifts @55% 400m Run 20 C2B pull-ups/ jumping C2B 10 Deadlifts @65% 400m Run 10 Bar MU/ burpee pull-ups 20 min cap If Don’t know 1RM...

Skill: Handstand practice -kicking up to wall -active shoulders -active fingers -hollow position -neutral neck  Then complete 3x: HS shoulder taps or 20-30 sec HS hold 1 min rest between sets  WOD: 2min on/ 2 min off- 5x 15/10 Cal Row Ring dips for reps  Scaled: banded dips or push-ups Rx+: Ring dips from high rings (muscle up into ring...