A.  Work up to Heavy 3 Rep T-N-G C&J (squat) B.  Complete Work, rest in any time remaining 0:00-10:00 1 mile run 10:00-18:00 30 Clean & Jerk (135/95, Squat) 18:00-24:00 5 rounds: 10 Burpee + 20 Ab Mat SU 24:00-finish 800 Meter RunRead more

A.  “NATE” 20:00 AMRAP 2 Muscle Ups 4 HSPU 8 KB Swings (32/20 kg) B.  Team Relay:  Coaches ChoiceRead more

A.  Work up to heavy OHS B1.  Increasing ladder:  3, 6, 9, 12, 15, 18, 21 OHS (95/65) & C2B Pull-ups Upon completition, REST 2:00 then: B2. Decreasing Ladder:  21, 18, 15, 12, 9, 6, 3 Wallball (20/14) & Hollow RocksRead more

A.  Strength – Strict Press  5 – 5 – 5 B1.  For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2.  6:00 to establish Max S.T.O.H. (rack/blocks) C.  Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 Rounds (start back clock and let them do it on their own)Read more

A.  Back Squat 5 – 5 – 5 – 5 – 5  (after each set:  5 Jump squat) B.  Bent over Row  5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) C.  3 Rounds: 10 DB Hammer Curl (each arm) 10 Manmakers (Pull-Pull-push up) D.  Strict T2B  5 – 5 – 5 – 5 – 5Read more