EMOM 5 minutes of: 10 wall balls 5 burpees (same minute) Weightlifting: E2MOM: Deadlift 12 minutes 4 Deadlifts at 78% of your 1 RM WOD: Rahoi: 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI,…

Skill Work: Strick Pull Ups Take 5 minutes to work up a max set of unbroken strict Pull Ups Weightlifting: Shoulder Press E3MOM 12 minutes 5 strict press as 75-80%of your max WOD: 3 Rounds for time: 400 meter run, 21 toes bar, 12 hang power cleans 95/65 rx+: chest to bar pull ups

Warm-up: Tabata Slow Decent Wall Facing Air Squats with Arms touching the wall! Weightlifting: Back Squat (E3MOM 12 Mins 8 Back Squats at 78% of 1 RM BS) Metcon: AMRAP in 7 Minutes 7 Front squats 155/105 lb 14 Russian Kettlebell swings 24/16 kg rx+ OPTION: AMRAP in 7 Minutes 5 Front Squat 185/125 7…

Hello One Worlders and Tri-City! One World Barbell Club will be participating in the USA Weightlifting Free Weightlifting Day this Saturday, April 14, 2018. The lifting begins at 10:30am! Come in and learn Olympic Weightlifting movements in this national USA Weightlifting Day! Contact Us at (510) 324-8153 or come in to One World Self Defense…

Weightlifting: Power Clean + Thruster E2MOM 10 mins 1 PC + 2 Thrusters 80%. Power Clean from the floor then proceed with a thruster from the top of the power, look to explode out of the front squat! WOD (choose your WOD): Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you…

Plyometric Accessory: Seated box jumps EMOM 5 minutes of 5 seated box jumps Weightlifting: Deadlift E2MOM 10 MINS 6 Deadlifts at 70% of your 1 RM WOD: 4 Rounds For Time -CAP 20 Minutes 15 box jumps rx: 30/24 inches Run 400 meters

Warm up: Tabata Hand Stand Hold Skill Work: Tabata Handstand Walk Weightlifting: Snatch and Rope Climbs EMOM 12 minutes of: 1 Snatch on the even minute * 1-2 rope climbs on the odd minute * Work at 75-80% of your 1 rpm snatch WOD: For time 21-15-9 American Kettle Bell Swings 32/24 KG Overhead Squats…

Skill Work: Tabata V-Ups & Leg kickers Alternating Weightlifting:Shoulder Press E2MOM 12 Mins 6 Strict press as 65% of your max WOD: AMRAP 16 Minutes 3 Hang Power snatch 115/85 RX+ 155/105 6 pull ups RX+ chest to bar 9 push ups 12 air squats 15 calorie row RX+ air assault

Skill Work: Toes-To-Bar Tabata Toes to bar Weightlifting: Back Squat E3MOM 9 Mins 10 Back Squats at 72% of 1 RM WOD: For Time -CAP 14 Minutes 100 Wall Balls Rx: 20/14 Lbs, Rx+: 30/20 Lbs Lets see if we can get more intensity out a Karen type workout and also those who want to…