A.  For Time:  30 – 20 – 10 AAB Calories Hollow Rocks B.  3 Rounds for time: 25 Calorie Row 30 OverHead Lunge Steps (45/25 plate) C.  For Time: 1200 Meter Run 75 Push-ups ***3:00 REST B/T each sectionRead more

A. Front Squat:  20 Rep Max (warm up then one attempt) B.  20:00 AMRAP 5 HSPU (strict) 10 DB Snatch (50/35) 15 Air SquatsRead more

A.  Ladder Speed Drills B.  6 Rounds:  3:00 Work/2:00 REST  (30:00 Total) 15 KB Swings (24/16kg, American) 15 Burpee Box Jumps (24/20) *Max Calorie RowRead more

A.  Thruster:  5 – 5 – 3 – 3 – 1 – 1 B.  For time (15:00 CAP) 50 Double Unders 20 Thruster (115/75) & 10 C2B Pull-ups 50 Double Unders 15 Thruster & 15 C2B Pull-ups 50 Double Unders 10 Thruster & 20 C2B Pull-ups 50 Double Unders C.  Core – Coaches ChoiceRead more

A.  Work up to a heavy Deadlift Single B.  3 Rounds for time: 600 Meter Run 6 Deadlift (H.A.P. – all singles) 60 Ab Mat Sit-ups *score time and DL weight C.  3 Rounds NFT: 10 Single leg Glute Bridge (ea) 20 side leg raise (each) 20 Superman (:01 pause at top)Read more