Skill Snatch 3 reps every minute for 10 minutes – 65% WOD 10-9-8-7-6-5-4-3-2-1 Push Press  (135/95) Strict -Pull UpsRead More

WOD 20 min AMRAP Deadlift 15 reps 225/155 Burpee Box Jump  15 reps 24  inchesRead More

WOD 10 Rounds 300 meter row 50 Double Unders 1 min rest between setsRead More

Strength Front Squats – 12 reps every even minute for 16 minutes. WOD “Karen” 150 Wall Ball Shots for TimeRead More

                            FINISH STRONG!Read More

Strength Bench Press – Work up to single Weighted Dips – 4 x 5 WOD Jason’s Ladder (1-10 then 10-1) for time Jumping Ball Slams (Ball must get over pull-up bar you’re using) Pull-UpsRead More

Strength Power Clean and Jerk – 2 reps  at the top of the min for 10 min – 80% Bulgarian Split Squat (w/added ROM) 3 x 10 WOD 21-15-9 Strict Pull-Ups **60 yard sled shuttle run between each set.Read More

  Skill Walk on Hands for 10 min WOD 7 Rounds Row 300m Ab Mat Sit-up 25 Double Under 25  Read More

Mistakes that Sabotage Success Let’s look at a typical day for most Americans so we can see where the problems begin and how they work to sabotage your nutritional goals. As you read through them see if you recognize yourself and where you can begin to make changes that can make your nutrition work for...Read More

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. WOD 75# power snatch, 75 reps for TimeRead More