SkillBuilder: 15 Min to work on double unders 18 Min AMRAP 100 Double unders 80 Air Squats 60 AB-mat Situps 40 Burpees 20 Cal RowRead More

Strength/Skill:  5×5 Strict Press 10 Min AMRAP 7 KB Swings 70/53 6 C2B Pull-ups 5 HSPURead More

Technique/Strength:  30 min to work on technique build to heavy single snatch “Isabel” 30 Snatches 135/95Read More

Coach’s ChoiceRead More

Benchmark “Tabata this!” Tabata row for cals Rest 1 minute Tabata Air Squat Rest 1 min Tabata pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata sit-up *Tabata score is the least number of reps performed in any of the eight intervals (32 total, eight for each movement)Read More

Back Squat Min 0: 3 Back Squats Min 1: 3 Back Squats Min 3: 2 Back Squats Min 5: 2 Back Squats Min 8 – 1 Back Squat Min 11- 1 Back Squat Min 14 – 1 Back Squat Min 17 – 1 Back Squat * Have athletes warm up to a good 3RM before...Read More

3 RFT 1 Mile Run 10 Deadlift 225/175 20 HSPU 40 Ab-mat situps *45 minute time capRead More

With a 15 min Running clock Buy-in: 50 Burpees Then AMRAP of: 10 Ring Dips 5 Thruster 115/85Read More

2K row Rest 8 min 1 Mile run *This can be flip flopped if needed since only 5 Rowers and if athletes cannot run due to limitations after 8 Min they will perform max Double unders or single unders in 7 Min.Read More

Coach’s ChoiceRead More