We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More



[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Push press. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.

[accordion title=”Strength”]
-ME Push press
-5RM x 5


[accordion title=”S&C WOD”]
Row 250m
5 Power cleans 70% 1RM


[accordion title=”Assistance”]
Weighted sit ups x 5 x 5


[accordion title=”Cool Down”]

-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

-3X NFT 5-15 reps
Tall Clean                             Walking Jerk
Reverse Hypers                                OHS
MWOD                                 Box Breathing


[accordion title=”Intent”]

Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod is a near max lift so its very important to keep good position.




book a
free intro

Talk with a coach about your goals, get the plan to achieve them.