A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 B. Increasing Ladder – 20:00 Double Unders: 10-20-30-40-50-60….etc (3:1 singles) *In between each set: 2 Rounds of “Cindy” 5 Pull-ups / 10 Push-ups / 15 Squats *score DU finishing number C. Cool Down – 500 Meter RowRead More

A1. Olympic – PSnatch from Knee -3 x 3 A2. Snatch Pulls from knee – 3 x 3 (hold extenstion, 60-70% of A1) B. 100 DB Alt Snatch for time (10:00 CAP) *Start with & EMOM – 5 Box Jumps C. Core – 30 “V” – ups – NFTRead More

4 Rounds of: 500 Meter Row 25 WallBall (20/14) 25 Meter Sled Push (or 3 Tire Flips option) 1:00 RestRead More

A. “NATE” 20:00 AMRAP 2 Muscle Ups (Mod: 4 Ring Row& 4 Ring Dip) 4 HSPU 8 KB Swings (32/20 kg) B. Team Relay: Coaches ChoiceRead More

A. Work up to heavy OHS B1. Increasing ladder: 3, 6, 9, 12, 15, 18, 21 OHS (95/65) & C2B Pull-ups Upon completion, REST 2:00 then: B2. Decreasing Ladder: 21, 18, 15, 12, 9, 6, 3 Wallball (20/14) & Hollow RocksRead More

A. Strength – Strict Press 5 – 5 – 5 B1. For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2. 6:00 to establish Max S.T.O.H. (rack/blocks) C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 RoundsRead More

A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) C. 3 Rounds: 10 DB Hammer Curl (each arm) 10 Manmakers (Pull-Pull-push up) D. Strict T2B 5 – 5...Read More

A. Work Up to Heavy Hang Power Clean B. Death by: Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide last attempted round in 1/2 and continue on minute until 15:00 C. 3 Rounds NFT: 30 Superman 10 Sandbag or Slamball (40/25) Get-ups (TTH style)Read More

A. Strength – RDL 3 – 3 – 3 – 3 – 3 B. 3 Rounds for time: 600 Meter Run 15 Deadlift (225/155) 50 Double Unders C. MobilizeRead More

A.  Front Squat  5-5-5 (increasing) B.  4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50) 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C.  50 Wipers (r+l=1) NFTRead More