30 Min Mobility work 21-15-9 Back Squat 135/95 Power clean 135/95 1 Mile Run *Only one bar* *20 Min Timecap*Read More

Strength: 5×3 3 second pause in bottom of front squat 135/95 27-21-15 Row for calories Push Jerk 95/65 *12 min TimecapRead More

Coach’s ChoiceRead More

Every 2 minutes for 12 minutes : TGU’s x2 reps each arm (6 total sets).  Perfect form go up weight if you can “Annie” 50-40-30-20-10 Double Unders Sit-upsRead More

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 5 min AMREP 400m Run Max Thrusters 115/85 *only 1 bar can be used athletes must add weight Score each as separate reps.  Example Romeo 50-31-12Read More

Overhead Squat 1-1-1-1-1Read More

1.5 Mile Run 300 Double Unders 2K RowRead More

“Cindy” 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air SquatsRead More

Coach’s ChoiceRead More

“Jackie” Row 1000m 50 Thrusters (45/35) 30 Pull-ups Rest 5 minute Cash-out: Farmer carry around both building with 2 (53/35) KBsRead More