Coach’s ChoiceRead More

Strength: Deadlift 5×5 (build to a heavy ish set of 5) 4 RFT 30 Secs max push-ups 30 sec plank hold 30 sec max DL 135/95 30 sec DL hold 30 sec max Air squats 30 sec bottom hold hands up 30 sec Max Strict pull-ups 30 sec Bar hang 1 min Rest *every time...Read More

Power Clean 5-4-3-2-1Read More

Chipper 5 100m sled (yoke) pushes(2 25’s/bare sled) 10 Tire Flips 20 power Cleans 135/95 40 HSPU 60 Wall Balls 20/14 80 Jumping lunges 100 double Unders *Break up as needed *45 min T/C*Read More

20 min to build to a 3 RM Back Squat * log weight Cash in: 500m Row 21-15-9 Bench press 135/95 Front Squat 135/95 Cash out: 500m RowRead More

Skillbuilder day: 5 min per station (25 min total) of: Handstands/Push-ups/walks T2B/Knees 2 elbow/wipers Pistol squats GHD sit-ups/back extension Double/Triple unders *DO NOT count reps work on form WOD “GI Jane” 100 Burpee pull-upsRead More