Strength: 5×3 Bodyweight Front Squat 21-15-9-15-21 Cal Row BurpeesRead More

“Tabata Something Else” 8 Rounds 20 sec work 10 Sec Rest Pull-ups Push-ups Sit-ups Squats Score is lowest amount of reps completed out of 8 Rounds. Do all 8 rounds of pullups and move on to the next. So on and so forth.Read More

OHS 1-1-1-1-1Read More

10 RFT 12 DL 135/95 9 HPC 135/95 6 Push Jerks 135/95Read More

Benchmark “Mary” 20 Min AMRAP 5 HSPU 10 Pistols (5 each leg) 15 Pull-upsRead More

Coach’s ChoiceRead More

Fradder (Fran Ladder) 13 Min Ascending ladder 1 Thruster 95/65 1 Pull-up 2 Thrusters 2 Pull-ups 3 Thrusters 3 Pull-ups …continue adding one rep to each until 13 min is upRead More

CFG Open 15.1 & 15.1a 9 Min AMRAP 15 T2B 10 Deadlifts 115/75 5 Snatches 115/75 15.1A Beginning at 9 min mark athletes have 6 minutes to establish 1 RM Clean & JerkRead 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 bodys...Read More

Back Squat 10-8-6-4-2-1-2-4-6-8-10 Have athletes work down the ladder adding weight until they hit the 1. Have athletes strip off the weight working back up. Not for time! Score is 1 RM achievedRead More