“Chelsea” – 30:00 EMOM 5 Pull-up 10 Push-up 15 Squats *go as far as possible, once can’t finish decrease by: Pull-up x 1, Push-up x 2, Squats x3 …until 30:00 for allRead More

A. Rope Climb Skills B. For Time: 4 Rounds – 10 KB Swings + 10 Burpees 1 Rope Climb 3 Rounds – 10 KB Swings + 10 Burpees 2 Rope Climb 2 Rounds – 10 KB Swings + 10 Burpees 3 Rope Climbs 1 Rounds 10 KB Swings + 10 Burpees C. Cool Down –...Read More

*****Strength Day or Endurance All Classes***** A. Bench Press 10 – 10 – 10 B. Back Squat 10 – 10 – 10 C. BOR 5 – 5 – 5 – 5 – 5 D. Tate Press 10 – 10 – 10 E. Core: 3 Rounds – 1:00 GHD Plank hold + 20 Press UpsRead More

A. BMU Skills B. 15:00 AMRAP 50 Calorie Row 40 WallBall (20/14) 30 T2B 20 DB Snatch (H.A.P.-total) 10 BMU C. 5:00 Double Under – Flight simulator as far as possible *increase by 3 (3,6,9,12…..)Read More

A. Work up to heavy Power Clean for the day B. For Max Time 0-2:00 2 WallWalk + 2 P. Clean (M:155/135/115,W:105/95/75) 2:00-4:00 2 WallWalk + 4 P. Clean 4:00-6:00 2 WallWalk + 6 P. Clean etc… *everyone to round of 16-18..cut last attempted rd in 1/2 for the ww & P. CleansRead More

Team Relays!!!Read More

A. Tempo Front Squats  3 – 3 – 3 – 3 #1 – :05 down, #2 – :03 Down, #3 – :01 Down (FOR EACH SET) B. 9:00 AMRAP 7 Push Press (95/65) 7 Front Squats (95/65) C. 3 Rounds NFT: 15 “V” ups + 20 SupermanRead More

A. Work up to heavy 3 Rep Hang Power Clean for day B. For Time: 4 Rounds: 10 H.P.C. (135/95) & 20 Box Jumps (24/20) then: 4 Rounds: 5 Strict Pull-ups & 20 H.R. Push-ups then: 800 Meter RunRead More

A. 12:00 AMRAP 10 KB SDLHP 60 Meter Shuttle Run (10/back/20/back) 10 KB Thruster (5 ea arm) 60 Meter Shuttle Run (10/back/20/back) :30 REST B. 5:00 Sled Relay – 2-3 teams, rotate every 25MRead More

A. Snatch Grip Deadlift+Shrug 3 – 3 – 3 – 3 – 3 B. 6 Rounds :30 Burpee :30 REST :30 Deadlift (185/125) :30 REST :30 Hollow Rock :30 REST C. 5:00 form roll/Banded stretchesRead More