“I didn’t ask for skin”

Pistol review: Mobility + stability : 1 ankle mobility : static stretch + smash 2 foot stability : step outs on plate 3sx10r 3 banded distraction pistols 3sx5-10r Wod: Bear Complex (25 min cap) 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press […]

“It ain’t easy being cheesy”

Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 70% 3sxME EACH DEAD AND DIP (20r cap/7min cap) Wod: 12 min amrap BJ 30/25 X 5 Strict pull-up x 5/7kip (G:3 c2b strict) SAS x 20 (alt) 50/35 Buy out: 100 ring rows 50 pallof press each side

“Rufio! Rufio! Ru-Fi-OOOO!!!!”

Lift: Power clean + PJ (1+1) 15 min to establish 1rm Wod: 90 sec to complete 10 double Russian KB swings 3 thrusters 185/125-155/105-135/95 ME CALS :AssBike / skerg Rest 1 min 5rft

“Understandably unbearable”

Lift: Every 2 min (10r:18min) Snatch + Ohs (2+1) x7s 60-80% Snatch 1r x3s 80-100%+ Wod: 27min cap 5k row Core buy out: 2r Classic plank Max 3 min hold : min 90sec

“Thursday and Friday are birthday wods”

Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 50% 3sxME EACH DEAD AND DIP (21-15-9 rep cap) Wod: 12 min amrap 12 Dumbbell Snatches (Alt) 4 Man Makers 12 Burpees 12 Single Dumbbell Front Squats Core buy out: 50 wtd (bb) sit ups

“I’m going to bed early, but I’m sure Tom Brady won”

Lift: Every 90sec (10r:15min) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b Wod: 7rft / 15 min cap 250m row 10/7 dips 25 squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)

“Your, soul, is, mine”

Skill review: HSPU COMPLEX (you’ll see) Helps: HSPU Strength WALKING endurance Wod: 20 min cap 1000m row 30/20 MU : 40 C2b : 50 pull-ups Remaining time work to HS SNATCH Core buy out: Alternating Good mornings 4sx10r barbell Oblique crunch (kettle bell) 4sx10r

“I’m gonna show you the truth”

Lift: 10 min to establish 4rm thruster 5-10# more than last week Wod: 5rft 7 burpee box jump overs 5 Deadlift @315/215 275/155 225/155 15 Dumbell squats 50/35 (kettle bell option) Rest 90 sec Rest 5 min Tabata assault bike/erg/skerg

“Whoopsie Daisy”

Lift: Banded + un-banded DL wk 3/3 3 + 5 x 5s : work to max (T&G) 15 min cap +10-20# Wod: 20 min emom Even: Rowing cals 12/10 Odd: OHS X7 135/95 (G-155/105) (Scale @ 10r) Core buy out: 100 palof press (each side) 2 min gymnastics your choice