With a 25 Min Running clock: Buy in: 1K Row or 800m Run With remaining time AMRAP of: 1 Rope Climb 10 Ring Dips 15 Kb Swings 53/35 20 OHJAS When AMRAP ends: Cash out of 1K Row/800m Run (Must be same as what they did at the buy in) **Score will be rounds +reps...Read More

A.) Strength (15 min) 3 x 5 Reps Moderately Heavy Front Squat Conditioning “2 Minute Defense” 10 RFT 1 Power Clean (135/95) 3 Hanging Squat Cleans 2 Jerks 60m SprintRead More

Coach’s ChoiceRead More

Partner AMRAPS * record the 3 AMRAPS rounds and reps *one athlete working at a time 9 min AMRAP 3 ring muscle-ups 3 burpees 3min rest 12 min AMRAP 6 DL (135/95) 6 box jumps (24/20) 3min rest 15 min AMRAP 9 Wallballs (20/10) 9 T2BRead More

Mobility Conditioning: Fran 21-15-9 Thrusters (95/65) Pull-upsRead More

Str: 10 min EMOM 2 Hang power clean and press (135/95) Conditioning: 1-2-3-4-5-6-7-6-5-4-3-2-1 C2B pull-ups MB cleans (20/14) HSPURead More

Str: 7 EMOM 3 Push press (135/95) Conditioning: 15 min AMRAP (rounds + reps) 6 alternating thrusters (4R, 4L) (53/35) 12 Goblet squats (53/35) 18 KB swings (53/35)Read More

Str:  Establish 3RM snatch grip deadlift Conditioning: 3RFT 400m run 20 deload push-ups 20 sit-ups 20 Overhead walking lunges (45/25)Read More

“FIGHT HOPEfully Gone Really, Really  BRAD” (Combining Movements from FGB and CF for HOPE) *With one partner working at a time. Work can be split up within each minute. Score is total reps. 5 RFT 1 Minute Burpees 1 Minute Power Snatch (75/55) 1 Minute Wallballs (20/14) 1 Minute Thrusters (75/55) 1 Minute C2B Pull-ups...Read More

3 RFT 70m Overhead carry (135/95) 7 PC 7 Lunges 7 Push JerkRead More