A. Bench Press – 3 – 3 – 3 – 3 – 3 *after each set, complete 5 Bent Over Row B. 3 Rounds: 1:00 Max Burpee 1:00 Max Double Unders 1:00 AMRAP: 5 Hollow Rocks + 5 Superman 1:00 RESTRead More

A. Warm up to C&J / Snatch Weight B. On a running clock: 800 Meter Run + Grace @ the 10:00 Mark, Complete: 800 Meter Run + Isabel @ the 20:00 Mark, Complete: C. 25 Strict T2B – NFTRead More

A. Skill Work: HS Walk & Rope Climbs B. 6 Rounds – EMOM (18:00 total time) Min #1 – 2-3 Rope Climbs Min #2 – 10 Back Squats (athlete choice) Min #3 – 30′ HS Walk + 30′ Planche Walk (HS Mod=:20 HS hold)Read More

A. Work up to max Box Jump Height B. 5:00 AMRAP / 1:00 Transition #1 – 5 KB Swings (H.A.P.) & 5 Box Jumps (30/24) #2 – 5 Box Jumps & 5 Ring Dips #3 – 5 Ring Dips & 5 KB Swings C. MobilizeRead More

A. Find a heavy 3 Rep OHS or Front Squat B. For time: 50 OHS (M:95/75/65, W:65/55/35) 500 Meter Row (M:500/W:400) 50 Deadlift (same bar) 500 Row 50 OHS 500 Row 50 Deadlift C. 3:00 of Wipers – Not for countRead 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: 10 Snatch (power or squat, M:135/115/95, W:95/75/65) 20 OHS 30 Pull ups 400 Meter Run 30 Pull ups 20 OHS 10 Snatch C. MobilizeRead More

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

Groups of 3 – 25:00 Total Time – one work at a time: A. 4:00 Sled Pushes – 25 meters 1:00 REST B. 4:00 Farmer Carry – 20 Meter 1:00 REST C. 4:00 100 Meter Sandbag Runs (50/30) 1:00 REST D. 4:00 Tire Flips 1:00 REST E. 4:00 Assult Bike 1:00 RESTRead 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