Coach’s ChoiceRead More

Front Squat 5-5-5-5-5Read More

5 RFT 10 Power Snatches 95/65 20 Bar Facing Burpees 30 Ab-mat sit-upsRead More

20 Min AMRAP 600m Run 50 Double Unders 4 Muscle-ups or sub 10 Strict pull-upsRead More

Strength/Skill:  Work up to a heavy 3 Rep on OHS or technique 15-12-9 Overhead Squat 155/115 C2B Pull-ups *10 min Timecap*Read More

Technique/Strength:  Work on technique build to heavy single Clean & Jerk “Grace” 30 Clean & Jerks 135/95Read More

Coach’s ChoiceRead More

5 RFT 5 min AMRAP 5 Box step-ups 24″/20″ with KB in front rack 53/35 5 KB Swings 53/35 5 OHWL 45/25 5 Burpees 5 4-count flutter kicks (20 total) Rest 1 min When each AMRAP begins continue where you left off the previous round. (WOD is 30 min total)Read More

Bear Complex Without stopping or dropping the bar, complete the following sequence 7 times Power clean 135/95 Front Squat Push Press Back Squat Push Press Do this for 5 rounds resting as needed between rounds.Read More

Benchmark “Chelsea” 30 Min EMOM 5 Pull-ups 10 Push-ups 15 Air Squats Your score is the last min where you completed the round within the minute.  Highest score you can have is 30.  If athletes do not get to 30 min they must continue EMOM but doing 6 Burpees EMOM.Read More