SYNERGY // 12|6|19

strength | skill

20 minutes of gymnastics work. make a plan & execute it.

examples: pull-ups, ctb, ttb, kte, kipping, bar muscle ups, ring muscle ups, ring dips, butterfly kip….

There are SO MANY great resources online for progressions for these movements. Take charge of your progress. Do some research & put in the effort to better yourself as an athlete. (see posted quote ;))


wod | SYNERGY

10 min partner AMRAP:

6 burpees

3 right arm db snatch #50 / #35

3 left arm db snatch

Posted in WOD

CUSTOM MIX // 12|5|19

strength | skill

split jerk / 5 x 5 / focus is perfect foot placement


wod | CUSTOM MIX

Every 4 min for 28 min (6 sets) as fast as possible of:

15 cals

10 KBS 2 / 1.5

20 jumping lunges

  • score is fastest & slowest round + the difference
  • consistency wins!!
Posted in WOD

CIRCLES // 12|3|19

I am currently working with a counselor at Wasatch High School to get specific details regarding the family we are helping. STAY TUNED!
I just wanted you to know we ARE planning to help a family for Christmas this year.

strength | skill

overhead squat / from the ground / 5, 4, 3, 2, 1


wod | CIRCLES

10 rounds for time:

4 squat snatch #115 / #75

8 handstand pushups

16 double unders

Posted in WOD

UNINVITED // 12|2|19

strength | skill

1a. chin over bar hold x accumulate 30 sec

1b. l sit hold x accumulate 30 sec

4 sets


wod | UNINVITED

18 min EMOM

  1. 10 pullups
  2. 15 wall balls
  3. 20 air squats
Posted in WOD

SEVENTY PERCENT // 11|29|19

strength | skill

deadlift // start at 50% of your 1RM and build to a tough single by doing 1 rep every minute.


wod | SEVENTY PERCENT

5 rounds for time:

10 deadlifts #225 / #155

20 situps

  • compare to 11|29|18
Posted in WOD