WOD 1: 14 min AMRAP Buy-in: 50 Plank Burpees w/ partner Then AMRAP in remaining time (w/o partner) 7 Ring Push-ups 14 KB Hang Snatch  Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 WOD 2: De Haro Hustle for time PEEK into the WEEK...

Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD:  4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps (no racks!) Level 3: Rd1: 165/115 Rd2: 135/95 Rd3: 115/75 Level 2: Rd1: 135/95 Rd2: 115/75 Rd3: 95/65 Level 1: Rd1: 95/65 Rd2: 75/55 Rd3: 65/45 PEEK into...

Strength: Wendler  week 4, cycle 1 Tempo Deadlift (0:3:3:0) 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Stand at normal pace, 3 sec hold at top, 3 sec negative, tap floor and repeat for 5 reps total WOD: EMOM 20 -100ft Dbl KB Farmer Carry...

Strength: Bench Press 5 sets of 3 reps  WOD: 15 min AMRAP 10 Hang Power Cleans 15 Box Jumps 24/20" 20ft Handstand walk/ 20 Shoulder taps* Lv1: 75/55 Lv2: 95/65 Lv3: 115/75  *Shoulder taps are either wall facing (all the way up), or in a pike on a box, or in plank. These are for quality and should...

Skill Test: Broad Jump for max distance 3 attempts Strength: Wendler  week 4, cycle 1 Tempo Back Squat 3:0:3:0 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Benchmark WOD: “Jeremy” 21-15-9 Overhead squat, 95/65 Burpees *10 min cap* Lv1: 65/45 Lv2: 75/55 PEEK into the WEEK...

Front rack Mobility: VIDEO -Lat foam roll -Bull stretch -Chin-up negatives WOD: Death by “Bella Complex” Every 2 min complete: 1 Clean + 1 Shoulder-to-overhead + 1 Front Squat + 1 Shoulder-to-overhead Add 10# each interval Starting weights Lv1: 75/55 Lv2: 95/65 Lv3: 135/85 *Cannot drop the bar mid-complex *Movements can be blended (i.e thruster) *Either power or squat clean is fine PEEK into the...

8:30 AM Lite N Tite WOD: 24 min AMRAP 100m run 12 Box Jump Overs, 24/20" 100m run 12 Double DB Deadlift 100m run 12 Double DB Power Clean 100m run 12 Double DB Step Overs, 24/20" Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 9:30 AM, 10:30 AM, 11:30 AM Class Strength: Wendler Deadlift Week 3, Cycle 1 75% x 5 85% x 3 95% x...

Strength: ½ TGU (VIDEO) 3 sets of 3-5 each arm Try it bottoms up: VIDEO Skill: Kipping HSPU -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: 9 min AMRAP 3 Ring Muscle Up 9 HSPU Or  6 Ring Rows 6 Ring Dips 9 HSPU/...

STRENGTH: Wendler Back Squat Week 3, Cycle 1 75% x 5 85% x 3 95% x max reps (all % are based off 90% of 1 RM) Benchmark WOD: “Karen” 150 Wall Balls for time 20/14# , 10/9 ft *15 min cap* PEEK into the WEEK...