Coach’s ChoiceRead More

Push Press 4-3-2-1-2-3-4Read More

Benchmark “Angie” 100 pull-ups 100 Push-ups 100 Abmat sit-ups 100 Air Squats *Not break up as needed* top to bottom*Read More

20 Min AMRAP 200m Run Backwards 8 Hang power Snatch 95/65 12 DL 185/135Read More

Strength: 10 min EMOM 4 TGU’s(2 each side) moderate weight to complete EMOM 8 min AMREP 20 Muscle-ups 30 Hang power cleans 95/65 Remaining time: Max burpee box jumps 24″/20″ *if cant do muscle-ups sub  30 pull-ups and 30 ring dips **Log total reps**Read More

Strength: Strict press 5 rds of 5 strict press every 2 min (start moderately heavy and add weight each rd) “Death by Wall Ball” 1 Wall ball 1st min 2 WB 2nd minute Increase 1 wall ball until you can’t complete the # of wallballs req that minuteRead More

Coach’s ChoiceRead More

7 RFT 7 C2B Pull-ups 7 Power Cleans 135/95 7 Ring Dips 7 HSPU 200m SprintRead More

10 Thrusters 135/95 200m Run 20 Thrusters 105/85 400m Run 30 Thrusters 75/55 800m RunRead More

Complete this complex 5x, 1 Sq Clean, 2 front squats, 3 thrusters.  Choose heavy weight you can maintain 15 RFT 7 Med Ball Cleans 20/14 7 De-load push-upsRead More