A.  Single leg KB RDL: 5 – 5 – 5 (5 ea leg, control not for weight), then work up to Wod DL DL weight B.  5 Rounds: 1:00 Assult Bike 1:00 Rest 1:00 5 Deadlift (heavy) + max push-ups 1:00 rest *score AB Cal and Max push-upRead more

½ Bull – 1 Round 200 Double Unders 50 OHS (135/95) 50 Pull Ups 1 Mile run ***option for Bull (2 Rounds)Read more

A.  Push Press 8 – 6 – 4 – 2 B.  OTM for 15:00 5 Push Press (115/75) 5 T2B 5 Burpee *if can’t finish, go 4/4/4, then 3/3/3..then turn into AMRAP until time C.  500 row CooldownRead more

A.Power Clean 3 – 3 – 2 – 2 – 1 – 1B. 10:00 Increasing Ladder – 2 PC (155/105, increase by 2 each round) *after each set complete 10 pistols (5/5 each leg) C.Tabata Core (coaches choice-alt different core moves each :20 work)Read more

A. WB Soccer – one game crab, one game bear crawl B. For time: 400 meter run 50 t2b 400 run 50 STOH (115/75) 400 Run C.  3 Rounds:  1:00 Plank + 20 Hollow RocksRead more