A.  MU Skills B.  OT5:00 For 5 Rounds 0-5:00  – 20/15 Cal Row + 50 WB 5-10:00  – 20/15 Cal Row + 15 MU 10-15:00  – 20/15 Cal Row + 50 Box Jumps 15-20:00  – 20/15 Cal Row + 15 MU 20-25:00  – 20/15 Cal Row + 50 WBRead More

A.  6:00 OTM – 3 TNG Power Clean (increasing weight) B.  Death By:  Power Clean (135/95) & Burpee *15:00 CAP – Split reps in 1/2 after complete C.  HS Walk/Wheel Barrel RelayRead More

A.  Work up to Max Thruster (Rack) B.  5 Rounds for time: 10 Thruster (115/75) 2 Rope Climb (sub 10 Ring Row) 200 Meter Sprint 1:00 RESTRead More

A.  21:00 EMOM Minute 1 – 10 Deadlift (185/125, moderate heavy, Good form) Minute 2 – 20 GHD Sit-up or 25 Ab Mat Minute 2 – 50 Double Unders or :40 of attempts/fast singles B. 5:00  Light Sled Relay (fast 25m sprints)Read More

A.  Strength – 5 Rounds:  1 Press + 2 P Press + 3 P Jerk B.  10:00 AMRAP      10 Burpee      8 T2B      6 STOH (Pick a weight- from ground) C.  CORE – coaches ChoiceRead More

A.  Olympic – 7:00 EMOM – Snatch + OHS (increase) B.  For time:      20 Snatch (power or squat, M:135/115/95, W:95/75/65)      30 OHS (if you can’t OHS snatch weight, do front squat)      400 Meter Run      50 Pull-ups      400 Meter Run      30 OHS (if you can’t OHS snatch weight, do front...Read More

OT4:00 for 20:00      300 Meter Row      25 Hand Release Push-ups      25 Slam BallsRead More

Groups of 3 – 25:00 Total work Time – one work at a time:      A.  5:00 Sled Pushes – 25 meters      1:00 REST      B.  5:00 Farmer Carry – 20 Meter      1:00 REST      C.  5:00 100 Meter Sandbag Runs (50/30)      1:00 REST      D.  5:00 Tire Flips      1:00 REST...Read More

A.  Strength – RDL Snatch Grip  5 – 5 – 5 – 5 – 5 B.  For Time:      50  –  40  –  30  –  20  –  10   WallBall (20/14)      25  –  20  –  15  –  10  –  5      Box Overs (24/20) C.  Accumulate 2-3:00 PlankRead More

6 Rounds for max reps:      1:00 KB SDLHP (work form and steady pace)      :30 REST      1:00 HSPU (strict or kip)      :30 REST      1:00 Front Rack Lung Steps (w/KB)      :30 RESTRead More