Coach’s ChoiceRead More

Deadlift 5-4-3-2-1Read More

7 RFT 5 Squat Clean to Thruster 135/95 10 Ring/Matador dips 20 Box Jumps 24″/20″Read More

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