A. 10:00 EMOM ODD: 6-8 DB Press (increasing) EVEN: 10-12 Plate Lat & Front Raise B. 10:00 OT 2:00 – Hill Sprint (sprint up/jog back) C. 10:00 Partner Sprints – :30 work / :30 REST (switch) Weighted Box Step UpRead more

A.  7:00 Max Wallballs (20/14) *starting with and EMOM= 5 Deadlift (heavy) B.  7:00 Max Cal Row (with Partner, rotate every 10/8 cal) C.  7:00 Max AAB Calories (with Partner, rotate 10/8 cal) **3:00 REST between sectionsRead more

A.  20:00 AMRAP 15 KB Swings (24/16kg,American) 1 Shuttle Run (5/10/15/20) 15 Ab Mat Sit-up 1 Plate push (1/2 turf & back) 3 Lunge Step combo (front/side/back=1)(each leg) B.  Mobilize legsRead more

A.  Work up to Heavy Clean & Jerk B.  10:00 – Max Clean & Jerk (185/125, heavy) *shoot for 30+ reps (heavy grace) 5:00 REST C.  6:00 Max BFBurpee (starts at 15:00) 4:00 REST D.  4:00 Max T2B (starts at 25:00)Read more

A.  Back Squat:  5 – 5 – 3 – 3 – 1 B.  For time (25:00 CAP) 20 Back Squat (155/105) 4 Rounds:  5 SHSPU + 5 Strict Pull-ups (scale: kip) 20 Back Squat (155/105) 4 Rounds:  5 SHSPU + 5 Strict Pull-ups (scale: kip) 20 Back Squat (155/105) 4 Rounds:  5 SHSPU + 5 Strict Pull-ups (scale: kip) 20 Back Squat (155/105) C.  Cool Down – coaches choiceRead more