A.  DB Bench Press  5 – 5 – 5 – 5 – 5 B.  With a Partner (One work/one rest): 8 Rounds (Each, can give option for 6 rounds) 200 Meter Sprint + 10 Burpees C.  With a Partner – 100 GHD Sit-ups total (one work/one rest) *lower volume/parallel for beginnersRead more

5 Rounds – :40 Work/:20 REST OH Weighted Lunge Steps Farmer Carry Double Unders Front Rack Hold (face back clock +/- vary weights on PU station) ShootsRead more

A.  HS Walk& C2B Practice B.  For time 500 * 400 * 300 * 200 * 100 Meter Row *in between each Row: 30′ HS Walk (sub shoulder taps/HS Holds/etc) 20 Box Jumps (24/20″) 10 C2B Pull-upsRead more

A.  0:00 – 5:00:  1000 M Row or 800 M Run for Time (rest in time left) B.  5:00 – completition:  Race to 100 STOH (75/55)      *Start with and EMOM – 5 T2B C.  Set up Sleds and have class play (Coach choice) *keep loads light and fastRead more

A.  Work up to heavy Clean (squat or power) for day B.  5 Rounds For Time: 10 Power Cleans (M:155/135/115, W:105/95/75) 5 Strict Pull-ups *at completition:  3:00 Max Rope Climbs (focus on legs) Score total time (w/rope) plus # rope climbs C.  NFT – 100 Crunches (3 sets or less)Read more