5 Rounds – :40 Work/:20 REST OH Weighted Lunge Steps Farmer Carry Double Unders Front Rack Hold (face back clock +/- vary weights on PU station) ShootsRead More

A.  HS Walk& C2B Practice B.  For time 500 * 400 * 300 * 200 * 100 Meter Row *in between each Row: 30′ HS Walk (sub shoulder taps/HS Holds/etc) 20 Box Jumps (24/20″) 10 C2B Pull-upsRead More

A.  0:00 – 5:00:  1000 M Row or 800 M Run for Time (rest in time left) B.  5:00 – completition:  Race to 100 STOH (75/55)      *Start with and EMOM – 5 T2B C.  Set up Sleds and have class play (Coach choice) *keep loads light and fastRead More

A.  Work up to heavy Clean (squat or power) for day B.  5 Rounds For Time: 10 Power Cleans (M:155/135/115, W:105/95/75) 5 Strict Pull-ups *at completition:  3:00 Max Rope Climbs (focus on legs) Score total time (w/rope) plus # rope climbs C.  NFT – 100 Crunches (3 sets or less)Read More

2 Rounds for Max Reps      2:00 Kettlebell Swings (24/16 – Russian)      1:00 REST      2:00 Max Ring Dips      1:00 REST      2:00 Max Box Jumps (30/24)      1:00 REST      2:00 Max Wall Walks      1:00 RESTRead More

A. OLY – 4 Sets – 1 P. Snatch + 2 full Snatch + 3 OHS B.  10:00 AMRAP      5 Power Snatch (115/75)      5 OHS (front squat if can’t OHS the PS weight)      30 Double-Unders (4:1) C.  50 Wipers  (R+L=1 rep)Read More

A.  Strength – Deadlift 3 – 3 – 3 – 3 -3 (reset after each rep) B.  Partner EMOM – 20:00 – Alternate      Odd Minute- Partner 1 Work/Partner 2 Rest      5 Deadlift (athlete choice)      10 Push Ups      *max Row for meters in remainder of Minute      Even Minute – Switch *...Read More

*athlete choice to do 16.5     OR A.  24:00 AMRAP      40 Ab Mat Sit-ups      30 Wall Ball (20/14)      200 Meter Run (3 laps)      10 Ring Row B.  Mobility – Wall Squat + splitsRead More