A.  17.5 – 10 Rounds (40:00 Time Cap): 9 Thrusters (95/65) 35 Double Unders (scaled:  65/45# thrusters & singles) B.  Optional:  5 Rounds NFT: 15 Hollow Rock 15 Superman 10 “V”- Up :30 RestRead more

Class Choice: A.  1-leg BB Romanian Deadlift – 3+ each leg, 4-5 sets *after each set, complete 5 BB Bent Over Row B.  Work up to WOD Weight – Deadlift C.  4 Rounds for time: 10 Deadlift (225/155) 15 Box Jump (24/20) 20 GHD Sit Up (30 Ab Mat) D.  1000 Meter Row or 800 Meter Jog – Cool down OR Endurance: 2×800 Run (2:00 rest b/t rounds), Rest 3:00 after 2 rounds 4×400 Run (1:00 rest b/t rounds), Rest 3:00 after 4 rounds 6×200 Run (:30 rest b/t rounds)Read more

On a continuous clock (26:00 total): A.  5 Rounds:  200 Meter Sprint + 10 T2B + :30  REST after each at the 10:00 Mark B.  5 Rounds:  250 Row + 10 HSPU + :30  REST after each at the 20:00 Mark C.  6:00 Rope Climb Relay (small groups) *Run to Rope, Modification is one down/up D.  Core Work:  coaches choiceRead more

A.  Weighted Pistols  4 – 4 – 4 – 4 – 4 (each leg) B.  10:00 CAP 1000 Meter Row 50 Push-Ups *Max Wallballs (20/14) in the time remaining **Have them set a rep scheme and planned rest (maybe 10 w/:05 rest) C.  8:00 Team Sled Relay – 2 Groups, 25 Meter (heavy) *after each push run 1 lap around pull-up stationsRead more

A.  Hang Power Clean:  8 – 6 – 4 – 2 B.  7 Rounds (21:00) #1 – 5 Hang Power Clean (Athlete Choice) #2 – 10-15 Lateral Burpee over bar #3 – 15/10 AAB Calories *test a round (:40 to establish benchmark number) C.  MobilizeRead more