A. Reverse tabata:  HSPU (strict as long as possible, then kip) B. Reverse tabata: Muscle Ups (ring or bar) C. 100 KB Swings for time:  10/7 Push ups OTM (9:00 CAP) D. OTM – 6:00 sled Push (25 m, heavy, or relay if bigger class)Read more

A. Front Squat  5 – 4 – 3 – 2 – 1 B. “The Admiral” – 3 rounds for time (20:00 CAP): 20 Burpee Pull-ups (10 for scale) 20 Front Squats (M:155/135/115, W:105/95/75) 20 Box JumpsRead more

A. Warm up – mini bands – Work up to Deadlift Weight B. For time: 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) 10 – 20 – 30 – 40 GHD or Ab Mat C.  500 meter Row – Transition D.  5 Hill Sprints, jog back (Monument)Read more

A.  6 rounds (score each round): 1:00 Meter Row for calories 1:00 Wallballs 1:00 REST *score each round cal+WB reps (10 cal+15 WB= 25) 2:00-3:00 Rest after B. Groups of 3 – 6:00 AMRAP 10 Meter bear crawl/sandbag drag relayRead more

***All classes pick b/t Class and Endurance*** A.  Bench Press  5 – 3 – 1 B.  Bent Over Row  5 – 5 – 5 C.  For Time: 20 – 15 – 10 – 5 Bench Press (135/95) Ring Dip Ring Row D.  Foam Roll on ownRead more