A. 3 x 5:00 AMRAP w/ 3:00 REST 7 KBSDLHP (HAP) 5 Push Ups (chest to deck) 7 KB Swing (american) 5 Push Ups (chest to deck) B. 10 Tire Flips Each – NFTRead More
A. DB Bench Press 5 – 5 – 5 – 5 – 5 B. With a Partner (One work/one rest): 8 Rounds (Each, can give option for 6 rounds) 200 Meter Sprint + 10 Burpees C. With a Partner – 100 GHD Sit-ups total (one work/one rest) *lower volume/parallel for beginnersRead More
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
