STRENGTH A1 Sumo Deadlift 4x5 WOD 3 Rounds 30 Double Unders 20 KB Reverse Lunge (2x53/2x35) 20 Single Arm KB Push Press (1x53/1x35)(10/arm) *11 Minute Cap

STRENGTH A1 - Back Squat 15-15 A2 - 2x16 Traveling Pigeon 2x45s Rocking Frog Pose STRENGTH B1 - Incline Barbell Bench Press 4x6 B2 - Barbell Pendlay Row 4x10

STRENGTH A1 - Landmine Twist 4x20 (55/35) A2 - Band Anchored Leg Raise 4x15 WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s *Run is 400m + 200m *25 Minute Cut Off [...]

Friends, The Week Ahead: Monday - Snatch Mobility and Weighted/Strict Chin Ups as strength, then an EMOM with Snatches and Burpees. To recap... Our Snatch progression over the last few weeks has gone from power [...]

STRENGTH A1 - Pressing Overhead Squat 4x2-3* Empty Bar A2 - Weighted Chin-Up 8-8-5-5 Or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ Band EMOM EMOM 5 2 Squat Snatch (135/95) 3 Burpee Over [...]

Strength A1 Bench Press 4x6 A2 Barbell Curl 4x10 (55/35) Partner WOD You Go I Go DB Front Squat (2x50/2x35) 2-4-6-8... DB Renegade Row (2x50/2x35) 2-4-6-8... AbMat Sit-Up 2-4-6-8... Both partners do a set of [...]