A. Strength: Bent Over Row 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 20 Double Unders (4:1 singles) 20 Hand Release Push-ups 200 Meter Sprint C. Group StretchRead more

A. Weighted Ring Dips 3 – 3 – 3 – 3 – 3 B. NFT – 5 Rounds (working form/ROM) 7 Strict Pull-ups 5 Strict Press (Athletes choice- challenge themselves) *when completed with B, start a running clock: C. 4:00 Max Weighted Lunge Steps (45/25) D. Cool down – 2-3:00 easy RowRead more

A.  “Death By”:  Wallballs (20/14#) & Box Jumps, 20:00 total minutes *minute 1-1 WB & 1 BJ, minute 2-2WB & 2 BJ….until you can’t complete on the minute.  Once you can’t complete, divide your last attempted round in half and continue until 20:00 on the clock B.  5:00 of mobilizationRead more

A.  Bench Press 3 – 3 – 3 – 3 – 3 B.  Partner Row Repeats (each completes) 200 M / 300 M / 400 M / 500 M C.  NFT – 100 CrunchesRead more

A. 0:00 – 5:00 on Clock: 800 M Run for Time (rest in time left) B. 5:00 – completion: Race to 100 Slam Balls (30/20) *Start with and EMOM – 5 T2B C. Set up Sleds and have class play on turf (Coach choice)Read more