“Heavy Day” – Tuesday 9/15

Warm Up:3-5 Rounds or 5:00: 5 Deadlifts5 Muscle Cleans:30 Alternating Elbow Up Rack Position Stretch5 Strict Press5 Burpees WODPower Clean & Jerk3-3-2-2-1-1-1-1-1 Level 2:Power Clean & Jerk3-3-2-2-1-1-1-1-1 Level 1:Power Clean &...

“Jason” – Monday 9/14

Warm Up:Warm-up AMRAP 5:6 Alternating Scorpion Stretch8 Unweighted OH Lunges In Place6 Single Arm Ring Rows (3 Each Arm)4 SLOW MOTION Wall Squats or Counterbalance Squats WOD For Time:100 Air Squats5 Muscle-Ups (or 5 pushup/5pullups)75 Air Squats10 Muscle-Ups...

“Emerald” – Saturday 9/12

Warm Up:Dynamic / Movement Standards WOD:0:00-10:00:21-15-9Wall Ball Shots (20/14#)Deadlift (225/155#) 10:00-20:00:21-15-9Wall Ball ShotsPower Clean (135/95#) 20:00-30:00:21-15-9Wall Ball ShotsPush Press (95/65#) Level 2:0:00-10:00:21-15-9Wall Ball Shots...

“Aragonite” – Friday 9/11

Warm UP: 3 Sets::30 Windmills Forward:30 WIndmills Backward:30 Standing Wall Slides:30 Alternating Overhead Lunge WODEMOM 8:Even: 7 Strict PressOdd: 7 Strict Pull-Ups EMOM 8:Even: 5 Strict PressOdd: 5 Strict Pull-Ups EMOM 8:Even: 3 Strict PressOdd: 3 Strict Pull-Ups...

“Chief” – Wednesday 9/9

“The Chief”5 Rounds:3min. AMRAP3 Power Cleans (135/95#)6 Push-ups9 Air SquatsRest 1min. b/t rounds Level 2:”The Chief”5 Rounds:3min. AMRAP3 Power Cleans (95/65#)6 Push-ups9 Air SquatsRest 1min. b/t rounds Level 1:”The Chief”5...

“Sulfur”

Warm Up:AMRAP 6:10 Alternating Hamstring Scoop Stretch10 Elbow to Instep5 DB Deadlifts5 Slow Wall Squats5 DB Push Press WODAMRAP 10:10 DB Alternating Snatches (50/35#)10 Double DB Hang Squat Clean Level 2:AMRAP 10:10 DB Alternating Snatches (35/25#)10 Double DB Hang...

“Sapphire” – Friday 9/4

Warm Up:Movement standards1) MB Deadlift // Hips above knees but below shoulders in set-up.2) MB Deadlift Shrug // Chest up and visible lumbar curve.3) MB Hang Power Clean // Shrug first, pull under second.4) MB Power Clean // Shrug first, pull under second.5)...

“Ruby” – Thursday 9/3

Warm Up:1) 5 Sit-ups2) 10 Overhead Lunges3) 10 Strict Press4) 5 Wall Squats5) 20 Lateral Hops over barbell WOD EMOM 14:Even: 20 GHD Sit-Ups or Hanging knee tucks (with medball)Odd: 5 Thrusters (Heavy)* *Thrusters can come from floor or rack. Increase weight across as...