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

6 Rounds for max reps: 1:00 KB SDLHP :30 REST 1:00 HSPU :30 REST 1:00 Front Rack Lung Steps (w/KB) :30 RESTRead More

A. Groups of 3 – One Working at a time – For time (25:00 cap): Complete in Order 100 Shoulder-to-Overhead (135/95…or pick group weight) 150 Front Squats 200 Burpees 300 Killer Rope Jumps B. Upon Completion, entire group jogs 800 Meters togetherRead More

A. Deadlift  10 – 8 – 6 – 4- 2 B. 4 Rounds For Time: 400 Meter Run 15 Ring Push-ups 3 Rope Climbs C. Accumulate 2:00 “L” SitsRead More

A. Max Set – T2B (2 Attempts) B. Max Set – Strict Ring Dips (2 Attempts) C. Tabata Mash-up – 3 Rounds Wall Ball (20/14), T2B, Ring Dip, Ab Mat Situp *:20 WB/:10 REST/:20 T2B/:10 REST/:20 Ring Dip/etc… REST 2:00 D. Tabata Alternate b/t HS Hold & Hollow Rock (4 of each)Read More

A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (after each set, 5 box Jumps) B. 16:00 Cap: 50 Calorie Row 40 Box Jump (30/24″) 30 Power Clean (135/95) *Max Muscle Ups (Ring or Bar)(can modify for Ring Row max)Read More