Hotshots 19 6 rounds: 30 squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400 meter runRead More

“Hello Ladies” (Grace, Karen, Isabel) 400 meter run w/ kb (53) 30 Clean and Jerk (135/95) 400 meter run w/ kb (53) 150 Wall-ball (20/14) 400 meter run w/ kb (53) 30 Snatch (135/95) 400 meter run w/ kb (53) *3 athletes in a group *One athlete working at a time for “the girls”/ all...Read More

24-21-18-15-12-9-6-3 “Elliott-ups” (coach romeo will demo) (rx=body weight) (rx+=45/25) Mountain Climbers Jumping OHAS (PVC)Read More

10 minute AMRAP Ascending ladder of: 2 Squat Clean Thrusters 115/75# 2 Pull-ups 4 Squat Clean Thrusters 115/75# 4 Pull-ups 6 Squat Clean Thrusters 115/75# 6 Pull-ups …until 10 minutes is upRead More

Coach’s ChoiceRead More

12 Min AMRAP 10 OHS 95/65 10 Burpee over barRead More

“Severin” 50 Min Timecap *Scale as needed* **RX+ w vest** 50 Strict pull-ups 100 Hand release push ups 5K runRead More

5 RFT 1 Deadlift 365/245 2 Clean & Jerk 185/115 4 Strict HSPU 8 T2B/Pull-upRead More

“Championship Partner Fight Gone Bad” 6 Rounds  *One partner works at a time* * 3 burpee penalty for partner switch mid round performed by tired partner* Wall Ball 20/14 SDHP 75/55 Box Jumps “20 Push press 75/55 Row for calories 1 Min restRead More

22 Min AMRAP 3 Front squat 185/135 5 L-Pull ups 8 Wall Ball BurpeesRead More