menu close menu

Latest Posts

0 comments

Friday May 1

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x8 at 50% Box Jumps 4x10 Partner WOD 30 GTO (115/75) 50-40-30-20-10 DU 25-20-15-10-5 T2B 100 WB Cash Out: Band Pull 3x10, GHD Plank 3x25 LionHeart Barbell Club Front Squat 3 RM Snatch 1 RM Clean and Jerk 1RM

read more
0 comments

Friday March 20

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% PWOD, AMRAP 12, alt movements 10 GTO (75/45) 10 Thrusters (75/45) 30 DU Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

read more
0 comments

Wednesday February 25

General Warm Up Snatch Progression Snatch, EMOM 10 Hang Snatch + Snatch Partner WOD 12 RFT 5 GTO (135/95) 10 Push Ups 15 Air Squats Cash Out: Good Mornings 3x8, GHD Plank Hold 3x30sec

read more