Buy In: Ring Dip Volume Training 5 Minutes 1-3 Reps every 30 seconds WOD: AMRAP 5 Minutes 7 Push-Ups 7 Hang Power Cleans 115/75 Rest 1 Minute AMRAP 5 Minutes 5 Burpees 5 Hang Squat Cleans 115/75 SCALE-UP: Ring Push-Ups. Cleans at 135/95. or Cleans at 155/115 Cash-Out: Stretch – Chest, Shoulders For today’s buy [… Read More]

Buy In: Overhead Squats 3, 5,  or 7 WOD: AMRAP 4 Minutes 2 Power Cleans 135/95 3 Front Squats 4 Bar-facing Burpees Rest 1 Minute Repeat for a total of 3 rounds. Cash-Out: Rest For today’s buy in we are going to perform the overhead squat.  We have performed this movement last week, so try [… Read More]

Buy In: Strict Pull-Ups 40 Reps to 60 Reps. WOD: AMRAP 12 Minutes 200M Run 6 Handstand Push-Ups 9 Pull-Ups Cash-Out: Muscle-Up Negatives From the support position on top of the rings, slowly lower yourself to underneath the rings and try to hold a false grip. Perform at least 5-10 reps. For the buy in [… Read More]

Buy In: Hang Power Clean 3-3-3-3-3 WOD: 8 Minute AMRAP 5 Hang Power Clean 135/95 5 Push Jerks Cash-Out: Straight Leg Sit-Ups 50 Reps   For today’s buy in we are going to work on the hang power clean.  I noticed during Tuesday workout, a few of us “forgot” the technique to get the bar [… Read More]

Buy In: Kettlebell Snatch Technique WOD: AMRAP 15 Minutes One Arm Kettlebell Snatch 53/35 Left Arm – 5 Reps One Arm Kettlebell Snatch 53/35 Right Arm – 5 Reps 7  Burpees Cash-Out: Handstand Practice For today’s workout we are going to perform a 15 minute triplet.  The movements in this movement consist of a kettlebell [… Read More]

Buy In: Weighted Ring Dip 3RM WOD: AMRAP 12 mins 5 Thrusters 95/65 7 Chest to bar pull-ups 9 Box Jumps 24/20 Cash-Out: 10 V-Out’s Details at GymnasticsWOD   For today’s buy in we are going to perform a weighted ring dip.  We will attempt a 3 rep max.  Start light, then work your way [… Read More]

Buy In: Snatch Skill Work WOD: 4 Minutes: 400M Run Power Snatch 135/95 4 Minutes: 400M Run Hang Power Snatch 115/85 4 Minutes: 400M Run Snatch Balance 95/65 *I changed this workout from 3 to 4 minutes. Cash-Out: Spend at least 5 Minutes playing with the jump rope. For the buy in we are going to spend some [… Read More]

Buy In: Front Squats 3-3-3 WOD: 5 Rounds: Max Reps Bench Press 135/95 AMRAP zero-count burpees in 1 minute. Rest as needed Cash-Out: Stretch For today’s buy in we are going to perform Front Squats.  We are going to warm-up with 3 warm-up sets at a light weight, then work heavy triples for 3 sets. [… Read More]

Buy In: Movement Prep -Power Clean WOD: The Chief 5 Rounds AMRAP 3 minutes 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Cash-Out: Plank on rings -90 Seconds For today’s buy in we are going to work on mobility and movement prep for the workout of the day.  We will spend this [… Read More]

Buy In: Weighted Ring Dips 1 Rep Max WOD: 3 Rounds: 1st Round: 4 Minute AMRAP 9 Box Jumps 24/20 9 Sit-Ups (Abmat, feet flat on floor) 1 Minute Rest 2nd Round 4 Minute AMRAP 7 Burpees 7 Sit-Ups (Abmat, feet flat on floor) 1 Minute Rest 3rd Round 4 Minute AMRAP 5 Push-Ups 5 [… Read More]