Coach’s ChoiceRead More

Strength:  Every 2 minutes for 12 minutes TGU’s x2 reps each arm (6 sets total).  Perfect form, go up in weight if you can. 10 Min AMRAP 6 TGU’s 53/35 (3 each Arm) 6 Thruster 115/85  Read More

10 Min EMOM 100m Sprint Rest 5 minutes 3 Min AMRAP 7 Push-ups 7 SDHP 75/55 Rest 2 Min 3 Min AMRAP 7 Burpees 7 KB KB Swings 53/35Read More

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

Chipper 5 Rope Climbs 30 HSPU 40 Ring Dips 50 Bodyweight Deadlifts 60 Box Jumps 2K Row *Break up as needed* *40 Min Timecap*Read More

Half “Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run *Can partition middle must start and end with 800m*Read More

Clean & Jerk 1-1-1-1-1Read More

5 RFT 250M Row 25 Thrusters 45/35 15 T2BRead More

800m Run 10 Strict Press 115/75 400m Run 15 Push Press 135/95 200m Run 20 Push Jerk 155/105Read More

Strength /Skill: Max height Wall ball 20/14 Karen 150 Wall BallsRead More