Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups Strength:  Front Squat, de-load 5 x 3 @ 65% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Back squats (95-135/65-95#) 14 Pull ups 7 more »

Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Front squats (95-135/65-95#) 14 Pull ups 7 push jerks (95-135/65-95#) then 1000m row or 800m run (opposite more »

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press Warmup to 85% Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run, 10 pushups 22×1, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks (95-135/65-95#) *Use same bar more »

Warmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (135/95) more »