June 20, 2016 Monday

15min to find highest for today From a seated position Watch video

15min practice This is at the same time as the seated BJs Watch video

9min cap -Scale accordingly to ensure you finish under cap -Scale to lower box or Box StepUps as needed


June 18, 2016 Saturday

15 mins to find 3RM

Happy Father's Day inspired WOD


June 17, 2016 Friday

18 minutes to find new 1RM -Shoulders over or slightly in front of the bar @ set up -Maintain neutral spine -Weight in heels -Keep the bar close -Double overhand grip or mixed grip -DO NOT SACRIFICE BACK POSITION, IF IT FEELS SKETCHY THEN STOP. There is a difference between being scared of the weight & hurting yourself -NO AMOUNT OF WEIGHT IS WORTH AN INJURY

Modify to band assisted or jumping, no RingRows today -No more than 2 AbMats on HSPU -Modify to HSPU negatives or 4 WallClimbs/rd -No snaking up from pushups, keep thighs off ground. Stay in plank position


June 16, 2016 Thursday

Long & sufferable WOD to share w/ a partner today! -Touch MB overhead then toss to partner on the SUs -Share reps on 1st 3 movements then run together w/ 1 MB


June 15, 2016 Wednesday

Hold in the support position, arms & elbows fully locked out. -Avoid the 'shake'. -Keep rings locked to hips, keep rings close -Modify as needed to band assisted or plank hold

-Any hand position -Chin over the bar not resting on the bar -Modify to band assisted or top of ring row hold

ME runs, goal is to be consistent in your splits w/in :10 of each. We last did this 3/3/16


June 14, 2016 Tuesday

No re-dip in the MuscleSnatch No dip, all shoulder & hip power Finish fully extended Don't let your back arch Squeeze bunz, thighs, & stomach

Same weight as the MuscleSnatch No re-dip in the MuscleClean No dip in the Press, all shoulder power Finish fully extended Don't let your back arch Squeeze bunz, thighs, & stomach

20 minute time cap 21-15-9 then right into the 3 RFT -Same barbell for both parts -Modify T2B to knees2elbows or knee raises. Last option is toes to post -Watch both videos on T2B & OHS attached below


June 13, 2016 Monday

15min to find heavy set of 3 for today. -Chest up, back into the bar -Drive through heels -Deep breath & hold for core tension -About 2 mins between efforts -Do not wait until the last minute to make an attempt

20 minute time cap -MuscleUps can be Bar or Ring -Modify as needed to: 200M run 12 PullUp & 12 PushUp 40 Single with a DU attempt every 5th rep


June 11, 2016 Saturday

Partner PlankHold WOD

One partner works while the other is in a plank hold. Reps only count while one parter is in a plank hold. DB Squat Clean Thruster is taken from the hang position. At least one head of the DB must touch the ground at the beginning of each DB Snatch.


June 10, 2016 Friday

SPRINT!!!

12mins to find heavy 1 for today

-40 CalRow for ladies will be RX -Scale Legless Rope Climbs to regular RCs or 3 Supine RingRow -Snatches do not have to be touch & go -Snatch anyway i.e.: muscle, power, split, squat -Burpees can be facing or lateral to barbell -2 foot jump over barbell is RX, scale to step over as needed


June 09, 2016 Thursday

12mins to find today's 1RM Then drop down to 70% for the EMOM

They do not have to be touch & go

Alternate legs on the Lunges, they can be done in place. Open hips & control on top of box

Reverse Tabata PushUp

8 rounds of; :10 work :20 rest for total reps


June 08, 2016 Wednesday

From the rack 60-70% of 1RM Superset GHR

Scale to band assisted or partner assisted

-Sit all the way up breaking the 45degree angle your torso makes w/ the ground on the AbMat SUs. -2 DBs for the carry & try to make the whole 240' UB. -Slow & steady on the HRBurpees, sprint through the last set


June 07, 2016 Tuesday

15mins of practice You choose between Kipping, Butterfly, or Handstand practice. Find the appropriate progression from your Coach & practice that.

15mins of practice You choose between Kipping, Butterfly, or Handstand practice. Find the appropriate progression from your Coach & practice that.