A. 0-8:00 “Isabel” 30 Snatch for Time (135/95) *rest in any time remaining B. 8:00-16:00 30 Muscle Ups for time *Modification: 8:00 Amrap – 5 Ring Dip + 5 Ring Row C. 16:00 – 1 Mile Run (or 2000 Meter Row)Read more

A. Gymnastics – work on Pull-up progressions B. Double Under Practice C. For time: 25 – 20 – 15 – 10 – 5 C2B Pull-ups 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 50 – 40 – 30 – 20 – 10 Double Unders D. Accumulate 2:00 “L” SitRead more

A. Front Squat 3 – 3 – 3 (:03 pause in the hole) B. “Loredo” – 6 Rounds for time (Mod: 6/5/4) 24 Air Squat 24 Push Up 24 Lunge Step (alternating) 400 Meter RunRead more

28:00 EMOM Minute #1 – 15-20 KB Swings Minute #2 – 7-10 Burpee Box Overs (24/20″) Minute #3 – 15 20 KB SDLHP Minute #4 – 1-3 Rope Climbs *use first round as test (stop at :40 unless complete reps)Read more

A. Build up to a heavy Thruster B. For time: (have athletes shoot for 10:00 or below) 21 – 15 – 9 Row for Calories Thrusters (95/65) C. NFT – 3 Rounds 10 Standing 1-arm KB side crunch (each side) 20 Russian Twists (slam ball) (R+L=1)Read more