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 400m Run Max Thrusters 115/85 *only 1 bar can be used athletes must add weight Score each as separate reps.Read More

Deadlift 2-2-2-2-2Read More

Hero “Small” 3 RFT 1000m Row 50 Burpees 50 Box Jumps 24″/20″ 800m RunRead More

For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch 95/65 1-2-3-4-5-6-7-8-9-10 C2B Pull-upsRead More

Coaches ChoiceRead More

“12 Min AMRAP 4 Deadlift 315/225 8 Push Press 115/85 12 Front rack Box step ups 20” 45/35Read More

2 RFT 25 Burpee Pull-ups(Bar 6″ above max reach) 20 Pistol Squats (alternating) 25 GHD Sit-upsRead 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 athletes experience in 2nd and 3rd round is suggestive of body’s...Read More

OHS 2-2-2-2-2Read More

3 RFT 600m Run w/medball 20/14 20 Thrusters 95/65 20 DB Snatches 50/35 20 Box Jumps 30″/24″ 20/15 Cals on Echo BikeRead More