*****Strength Day or Endurance All Classes***** A. Bench Press 10 – 10 – 10 B. Back Squat 10 – 10 – 10 C. BOR 5 – 5 – 5 – 5 – 5 D. Tate Press 10 – 10 – 10 E. Core: 3 Rounds – 1:00 GHD Plank hold + 20 Press UpsRead more

A. BMU Skills B. 15:00 AMRAP 50 Calorie Row 40 WallBall (20/14) 30 T2B 20 DB Snatch (H.A.P.-total) 10 BMU C. 5:00 Double Under – Flight simulator as far as possible *increase by 3 (3,6,9,12…..)Read more

A. Work up to heavy Power Clean for the day B. For Max Time 0-2:00 2 WallWalk + 2 P. Clean (M:155/135/115,W:105/95/75) 2:00-4:00 2 WallWalk + 4 P. Clean 4:00-6:00 2 WallWalk + 6 P. Clean etc… *everyone to round of 16-18..cut last attempted rd in 1/2 for the ww & P. CleansRead more

Team Relays!!!Read more

A. Tempo Front Squats  3 – 3 – 3 – 3 #1 – :05 down, #2 – :03 Down, #3 – :01 Down (FOR EACH SET) B. 9:00 AMRAP 7 Push Press (95/65) 7 Front Squats (95/65) C. 3 Rounds NFT: 15 “V” ups + 20 SupermanRead more