Strength: 7 x 3 Strict Press (Build up to heavy enough weight where form can be maintained for all 7 sets) WOD: 11 Min AMREP 2-4-6-8-10, etc Bodyweight Deadlift HSPURead More

Helen 3 RFT 400m Run 21 KB Swings 53/35 12 PullupsRead More

Coach’s ChoiceRead More

Hero “Zimmerman” 25 Min AMRAP 11 C2B Pull-ups 2 Deadlifts 315/215 10 HSPURead More

25 Min AMRAP 50 cal row 25 KB Swings 53/35 25 Box Jumps 24″/20″Read More

35 Min AMRAP 400m Run 2 Muscle ups (Rings or bar) 4 Tire Flips 8 Front Squat 155/105Read More

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

Strength: 10 min EMOM of: 5 Strict press, 4 push press, 1 jerk (Find a weight that is challenging but you can maintain for the entire EMOM) WOD: 2 Min Max Burpees Rest 1 Minute 3 Min Max KB Swings 53/35 Rest 1 Minute 2 Min Max Pull-ups Rest 1 Minute 3 Min Max Row...Read More

Coach’s ChoiceRead More

Strength: Establish 1 Rep Max of Push Jerk (As always, newer athletes work on technique and use lighter weights) WOD: 14 Min AMRAP 100m Sprint 7 Ring Dips 14 KB Swings 53/35 21 Double UndersRead More