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

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

  Strength Bench – Work up to 3 rep max (12 Min) WOD 15 min AMRAP 300m Row 15 Box Jumps (24/20) 15 Toe to Bar Post WOD Finisher 3 Supersets Weighted Dips x5 GHR x 10Read More

          Strength Power Clean – Work up to heavy set of 3 Strict Muscle Ups 3 x8 WOD 10 rounds Dog Sled Sprint – 225 x 20 yards 10 BurpeesRead More

          Skill Hang Snatch 2-2-2-2-2  60% GHR 3 x 10 WOD 5 Rounds: 50 Double Unders 25 Air Squats 12 Push UpsRead More

Strength Deadlift – 12 min to work up to a 5 rep max G2 Push-ups 3×6 WOD 21-15-9 “Rise and Shine” Split Squat each leg  (50/30) Pull Ups KB Snatch each arm  (50/30)                                             ...Read More