Coach’s ChoiceRead More

Skill building: HSPU 20 min ( If athletes have this down, work on strict or Deficit) WOD: 400M Run with plate 45/25 40 Box Jump over’s 24”/20” 30 C2B Pull-ups 20 Deadlifts 225/185Read More

“Lakewood 4 Memorial Workout” 800 M Run 23 Burpee Pull-ups (*Mark) 101 Box Jumps (*Tina) 400m Run Backwards 121 Push-ups (*Ronnie) 135 Situps (*Gregg) 800 M Run 9 Ground to Overhead 135/95 (Number of officers kids left behind) **Denotes officers badge number (reps)Read More

Strength/technique: 20 Min to establish a Heavy Split Jerk or work on technique WOD: 13 Min AMRAP 15 Wall balls 20/14 10 Burpees 200m RunRead More

3 RFT: 21 Pull-ups w/med ball 20/10 15 Hand Stand Push-ups 9 Thrusters 135/95Read More

Strict Press 2-2-2-2-2-2Read More

Coach’s ChoiceRead More

5 Rounds 10 Knees to Elbows 15 Box jumps 24”/20” 20 OHWL 25/15 25 Mountain Climbers (4 count) 30 Double UndersRead More

Strength: Squat Snatch Press 5×2 (sometimes called SOTS press it’s essentially a strict press from the bottom of a back Squat) (*inexperienced athletes work on form/flexibility) 10 Min Ascending Ladder 1/2/3/4/5/6 etc. Front Squat 135/95 Push-up on BarbellRead More

“Nasty Girls” 3 RFT 50 Air Squats 7 Muscle-ups 10 Hanging Power Cleans 135/95Read More