Handstand Walk Progression-(Static holds and dynamic holds)



15 min AMRAP

10 KB Swings 53/35

10 Box Jumps 24”/20”

10 Ring Dips


Post WOD

Advanced Stretching. 

Please do yourselves a favor and take the stretching seriously. Without that mobility component the rest of our progress on other things such as olympic lifts is hindered. Let’s dial it in and put in the appropriate time needed to stretch. 


The Muscle Up

The Muscle Up


Muscle Up progression



10 Rds

Bear Complex

30 sec on

30 sec rest



Post WOD:

5 RDS of 30 sec Hollow Rocks 

The Snatch

The Snatch


Work to find 1 rep max of Squat Snatch



12 Min AMRAP

Squat Snatch 75% of your 1RM



I can’t stress enough the importance of stretching before, during, and after you come here. This movement requires great flexibility. Do yourselves a favor, stretch and roll.

Oh Monday!

Oh Monday!


6×5 Weighted Pullups



3rds of:

5 Push Press 135/95

10 Toes to Bar

50 Double Unders


Rest 1 Min


30 Tuck Jumps

60 Pushups

120 Situps

Goat Friday

Goat Friday

 Pick a goat and work it.



3 Rounds for Time

400m Run

21 KB Swings 53#/35#

12 Pullups

Record time and log in journal. This is a great benchmark wod.


With the goat, pick your biggest weakness. The only way we get stronger is to attack our weaknesses!







5 Rounds for Time of the following:

5 Clean and Jerks 155#/105

3 Hurdle Jumps

25 Double Unders

10 Pullups

Time to Work

Time to Work

For Time:

Row 2000m

50 Pistols Alternating

30 Deadlifts 275/185


Scale Accordingly on the Deadlifts and use bands to assist in Pistols. Get Some!

Boulders for Shoulders

Boulders for Shoulders

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press

5-5-5-5-5 Push Jerk



10 min AMRAP:

10 Med Ball Sit-ups 20#/14#

3 Snatches at 65% of 1RM


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.