All classes choose b/t class and endurance A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between BP&PU C.  5:00 Row Cool Down or 100 Meter Run 200 Meter Run 400 Meter Run 600 Meter Run 800 Meter Run 1200 Meter Run 1 Mile Run *after each run, 25 Meter Sled push (moderate) + 10 Burpees *rest 2:00 After the burpeesRead more

A.  Back Squat  3 – 3 – 3 – 3 – 3 (5 fast BJ after each set) B.  For time: 20 – 16 – 12 – 8 – 4   Box Jump 10  –  8 –  6 –  4 – 2  Back Squat (M: 225/185/155,W: 145/125/105) 5 – 4 – 3 – 2 – 1   Ring or Bar MURead more

A.  25:00 AMRAP 10 Cal Row 20 Meter Lunge Step (weight optional) 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds B.  Core – coaches choiceRead more

A.  OT2:00 x 4:  SnPull + Psnatch+ HSqSnatch + OHS (increasing) B.  For time – 16:00 CAP 800 Meter Run 20 Power Snatch(135/95) 400 Meter Run 20 OHS (135/95) 800 Run B. NFT  – 3 Rounds (rest as needed b/t rounds) 20 GHD Sit-ups (30 Ab Mat) 15 Hollow Rock :30 Arch HoldRead more

All classes choose b/t class and endurance A.  Push Jerk:  3 – 3 – 3 – 3 – 3 (+/-70% of 1RM then increase) B.  3 Round Superset: 1-Arm DB Strict Press x 5 per arm, into 10 DB BOR each arm Rest b/t rounds C.  For time:  30 – 20 – 10 Push-Up (quality form) T2B D.  Cool down (row/jog/bike/banded shoulder stretch) or 40:00 AMRAP – Long Slow Distance .75 Mile Assult Bike 500 Row 400 Run Walk 200 MetersRead more