Strength/Skill: 20 Min Rope Climb technique. Work on various techniques or/ L sit rope climbs etc. Challenge Max rope climbs in 90 seconds WOD: 3 RFT 400 m Run 1 Rope Climb 10 Hang Snatch 95/65 10 Box Jumps 24”/20”Read More

Strength: 20 Min to Work up to a 1 RM Clean & Jerk WOD: 3 RFT 100 Double Unders 10 Clean & Jerks 135/95 20 Pistol SquatsRead More

Coach’s ChoiceRead More

Snatch 1-1-1-1-1 **Work on technique/Squat Snatch/Muscle SnatchRead More

Hero “Donny” 21-15-9-9-15-21 Deadlift 225/155 BurpeesRead More

400M Run 120 Double Unders 400M Run 100 Air Squats 400M Run 80 Ab-Mat Sit-ups 400M Run 60 Box Jumps 24”/20” 400m Run 40 Clean & jerk 95/65 400M Run 20 Strict HSPU 400M RunRead More

5 RFT 8 Front Squat 155/105 10 Strict Ring Dips 12 Turkish Get ups (6 Each arm) 53/35Read More

Strength/Technique: 20 Min to work on 3 Snatch positions. Use VERY light weight or PVC pipe. WOD: 10 min AMRAP 25 Double Unders 10 Snatches 75/55 5 Strict T2B ***See videos for some good info and ways to scale***Read More

Strength: 5×2 Weighted STRICT Pull-up *Log weight on whiteboard WOD: 2 RFT 500m Row 30 KBS (53/35) 30 Wall Balls (20/14)Read More

Coach’s ChoiceRead More