Skill Work: Muscle-ups EMOM 8 mins  1 ring muscle up and 1 bar muscle up, i.e both in the same minute.   Weightlifting: Back Squat E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1. Increase weight…

Skill Work: Ring Dips Tabata Strict Ring Dip or dip For beginner look to use the dip rig attachment Weightlifting: Split Jerk E2MOM 14 Mins 3 Split Jerks at 85-90% of push press. Work at 85-90% of your best push press. The split jerk is considered by many as the single hardest movement in weighlifting…

Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift EMOM 9 Mins Snatch Grip DLs Start at 80% of best snatch and increase as you feel comfortable Minutes 1-3 Perform 5 the on the Minute Minutes 4-6 Complete 3 Reps Minutes 7-9 Complete 2 Reps You will record your…

Skill Work: Goblet Squat TABATA goblet squats 32/24 KG, score is TOTAL reps across all rounds, keep Count! Weightlifting: Thrusters E2MOM 12 Mins 2 Thrusters from the Rack start at 80-90% of your best push press and increase as you feel comfortable WOD: Rankel (AMRAP – Rounds and Reps) -Cap 20 minutes 6 Deadlifts, 225# 7…

Weightlifting: Back Squat E3MOM 15 Mins, 5 RM back squat starting @ 80% Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain…

Warm up: Take 10 minutes to work on mobility and foam roll   Weightlifting: Power Snatch E2MOM 12 minutes, work up to a new 1RM Start @ 85% Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips…

Weightlifting: Deadlift E3MOM 12 Mins, 1 RM deadlift starting at 90% of 1 (NO ROPE CLIMBS IN BETWEEN YOU MAX ATTEMPTS THIS TIME!) WOD: Hotshots 19 (For Time -Cap 40 Minutes) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run   Nineteen members of the Granite Mountain…

Skills: Tabata Hand Stand hold, L-sit hold alternating   Weightlifting: Shoulder Press E3MOM 12 Minutes, establish a 3RM Press start @ 85%   WOD: AMRAP – Rounds and Reps in 11 Minutes of: 6 Hand Stand Push ups (HSPU) 20 Calorie Row ** ** rx+: air assault bike calories Substitute HSPU with pike push ups…

Skills: Tabata Wall Facing Squats Weightlifting: Front Squat Front Squat 1 rep max E3MOM 12 MINS, start at 85% With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over…