Outdoor WOD A) 15 minute EMOM: Minutes 1-5: 2-3 muscle snatchesMinutes 6-10: 1-2 power snatches Minutes 11-15: 1-2 squat snatches *Reset between reps. No touch and go. Increase weight as you go from muscle to power to squat. B) 15… Read more »

Outdoor WOD A) 4 rounds for qualityRest 1 minute after each round Weighted bear crawl forward + backward (approx the length of the parking spot down and then backwards back to the start) + 12 OH plate situps B) Row… Read more »

Outdoor WOD A) Build to a heavy squat clean + 3 front squats. Then stay at that weight and perform 3×5 clean pulls. *20-25 minutesB) 3 rounds for time of: 40 air squats-20 burpees (to an imaginary 6 inch target)… Read more »

Outdoor WOD A) Every 90 seconds for 8 rounds complete A) 8-10 strict press (at challenging weight of choice) + 10 banded bicep curls *Can also sub a bicep curl with 1 db holding heads of it B) 10 rows… Read more »

Outdoor WOD A) Every 4:30 minutes for 5 rounds complete: 30 second db overhead static hold10 db push press10 db front squats10 db power cleans10 goblet box step ups (5/leg to a 20/18″ box) Rx: 35/25lb Rx+: 50/35lb *All the… Read more »

Functional Bodybuilding Online + Onsite (Air Quality Permitting) Warm-up: 2 Sets 6 Under-switch to Crab Reach 8 Push-up to Toe Touch 10/side Side Plank Rotations 12 Tuck-ups A1) Crush Grip Incline Chest Press: 8-10 Reps A2) Single Arm DB Row:… Read more »

Outdoor WOD*Classes subject to cancellation if air quality is 200+/very unhealthy range A) 4 sets for quality of: 8 goblet reverse lunges directly into 8 goblet split squats (per side) (50-70lb/35-50lb)Superset with 15 banded good mornings + 10 banded monster… Read more »

Outdoor WOD A) Build to a heavy power snatch double. No touch and go. Drop and reset between reps.Then 3-4 sets x3 snatch high pull @ 110% of double (focus on tight, patient first pull and don’t pull with the… Read more »

Outdoor WOD A) 45 second weighted elbow plank + 10-15 (no arm swing) abmat situpsGo every 2 minutes for 4 rounds B) Row intervals 3×2 minutes on 2 minutes off Then 4×1 minute on 1 minute offThen 5x 30 seconds… Read more »

Outdoor WOD A) 5×5 front squat w/2 sec pause @ bottom of each rep*Ascend in weight each set as form allows. Superset with 4 broad jumps for max distance B) For time: 12-9-6 deadlifthang squat cleanpush jerk Rx(135/95lb) Rx+: (155/105lb)… Read more »