Every 2 minutes for 12 minutes : TGU’s x2 reps each arm (6 total sets).  Perfect form go up weight if you can “Annie” 50-40-30-20-10 Double Unders Sit-upsRead More

5 Min AMREP 400m Run Max shoulder to OH 75/55 Rest 2 Min 5 min AMREP 400M Run Max Hang Squat Clean 95/65 Rest 2 min 5 min AMREP 400m Run Max Thrusters 115/85 *only 1 bar can be used athletes must add weight Score each as separate reps.  Example Romeo 50-31-12Read More

Overhead Squat 1-1-1-1-1Read More

1.5 Mile Run 300 Double Unders 2K RowRead More

“Cindy” 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air SquatsRead More

Coach’s ChoiceRead More

“Jackie” Row 1000m 50 Thrusters (45/35) 30 Pull-ups Rest 5 minute Cash-out: Farmer carry around both building with 2 (53/35) KBsRead More

Mobilty: Spend 30 min working through mobility drills WOD: As many reps as possible in 10 Min 30 HSPU 30 Cal Row 30 Wall Balls 20/14 30 Deadlifts 225/155 *If you finish with time remaining go back to the top and start over until 10 min is upRead More

“OPT Repeatability Test” 3 RFT at 100% Effort Row 250m 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 Kb Swings 70/53 Row 250m Rest 12 minutes between rounds *3 scores – 1 for each round How much fall-off atheletes experience in 2nd and 3rd round is suggestive of body’s ability...Read More

Front Squat 1-1-1-1-1Read More