WOD

Part 1: Devil’s Press and Knees to Elbow Warm-up Part 2: “Goblin Shark”AMRAP 12:3 Devil’s Press6 Knees-to-Elbows RX 50+/35+, L2 40/25, L1 30/20 Alternative: K2E... Read More

Part 1: Wall Ball Warm-up Part 2: “Humpback Catshark” 3 Rounds:400m Run50 Wall Balls (20/14#)**Every time you break the wallballs, complete 10/7 Cal Bike (14/10... Read More

Part 1: 10-12 Min to Build to a heavy 2-Position Power Clean (Pause @knee & pause @hip) Part 2: “Elizabeth”21-15-9Power Clean Ring Dips Rx: 135/95, L2... Read More

Part 1: 9 Minutes to build to a heavy 2 Strict Press (From the floor) Part 2:  “Tiger Shark”AMRAP 15:100m DB Farmer Carry (2 Laps)20... Read More

Part 1: Movement Prep & Warmup Part 2: “Megaladon”For Max Distance & Reps:5:00 Max Distance Row5:00 AMRAP: 5 Burpee Over Rower* + 10 MB G2O4:00... Read More

Part 1: Movement Prep & Warm-up Part 2: “Rocky Road”AMRAP 10:10 Box Jump 12/15/2020 :60 Handstand Hold or or L-Hold on Box RX+ 30′ HS... Read More

Part 1: DB Floor Press and Deficit Pushups Warm-up Part 2: “Snaggletooth Shark”AMRAP 6:25/18 Calorie Row25 DB Floor Press – Rest 3:00AMRAP 6:25/18 Calorie Row25... Read More

Part 1: V-Up Progression Part 2: “Lemon Shark”For Time:50 Sit-Ups40 Russian Twists30 V-Ups60 Barbell Lunges30 V-Ups40 Russian Twists50 Sit-Ups RX 115/80, L2 95/65, L1 75/45... Read More

Part 1: Movement Prep & Warm-Up Part 2: “Double KB Helen”3 Rounds:400m Run21 Double RKB Swings 12 Pull-Ups RX 35/26, L2 26/18, L1 18/13 Alternatives:... Read More

Part 1:  Push Jerk Progressions Part 2: Heavy Day Push Jerk5-5-5-3-3-3-1-1-1 Newer Athletes Push Jerk5-5-5-3-3-3-3-3-3 staying lighter Accessory: 3 Sets:12 Seated Alternating DB Press12 DB... Read More

WOD: “Death by Calories”On an ascending clock:0:00 – 1:00 5/3 Calories1:00 – 2:00 6/4 Calories2:00 – 3:00 7/5 Calories3:00 – 4:00 8/6 Calories**Continue sequence until... Read More

Part 1: 8:00-9:00 to build to a single Hang Power Clean + Front Squat Part 2: “Blacktip Shark”5 Rounds:9 Strict Ring-Dips12 Hang Clean & Jerks21... Read More

Part 1: Movement Prep and Warm-up Part 2: “Bull Shark”3 Rounds:200m KB/DB Waiter Walk +200m Farmer Carry20 Double KB AlternatingGorilla Rows20 Double KB Reverse Lunges10... Read More

Part 1: Movement Prep and Warmup Part 2: “Nicole”AMRAP 20:400m RunMax Unbroken Pull-ups(One set)**Must use Kipping Pull-up, Note number of pull-ups per round Alternative: Shorten... Read More

Heavy Day“Deadstop” Deadlift7-7-7-7-7Then…Take 40% of your best liftand perform:Deadlift + :05 NegativeReturn to Floor3 sets x 7 reps, Rest at least 2 minutes between all... Read More

Part 1: 9:00 to work up to a Heavy 2 Squat Snatch Part 2: “Amanda”For Time:9-7-5Ring Muscle UpsSquat Snatch  RX 135/95, L2 115/80, L1 95/65... Read More

  Part 1: Toes-to-Bar: Progression // Focus1. Kip Swings // Body Position: Arch and hollow position.2. Kip Swings + Knees to Chest // Actively push... Read More

Part 1: Movement Prep & Warm-up 2 Rounds of 5 Ring Fly and 5 Ring Pushups (Round 1 easy, Round 2 harder) 10 DB Lunge... Read More

Class Link For Gympassers At Home Part 1: Movement Prep & Warmup Part 2: “Mako Shark”For Time:50 RKBS 500/450m Row50 KB Sumo Deadlift High Pulls400m... Read More

Class Link For Gympassers At Home Happy New Years!!!!!!! “Chad” 1000 Step Ups for Time (20″,  45/35# backpack) or “Arnie” For Time: 21 Turkish get-ups,... Read More