Coach’s ChoiceRead More

Partner *both athletes working at the same time. Must work “TOGETHER”!!! *break up as needed for time: 2000m MB run (14lbs) 60 DL (315/225, both athletes on bar) 120 Box jumps (24″) (I go, you go) 60 weighted pull-ups (MB 20/14) 120 Wallballs (20/14) Cash out: partner stretchRead More

Mobility Conditioning: Tabata [8 rounds each] Plank Holds (feet on MB) L-sit Holds Push-ups Knees-to-elbow Handstand HoldsRead More

Str: establish 3RM Jerks from rack Conditioning: 25min AMRAP 8 OHS (95/65) 16 C2B pull-ups 24 Double undersRead More

Str: 3×5 Push press Conditioning: 3RFT 200m run (backwards) 20 MB push-ups 20 Air Squats 20 V-ups  Read More

Str: establish 5RM Front squats off the rack Conditioning: 30 T2B 15 thrusters (135/95) 24 T2B 12 thrusters (135/95) 18 T2B 9 thrusters (135/95) 12 T2B 6 thrusters (135/95) 6 T2B 3 thrusters  (135/95)  Read More

Coach’s ChoiceRead More

Partner Wod P#1: 600m row P#2: 20min AMRAP 1 tire flip 6 weighted box step-up-overs (53/35, 20″) 6 DL (135/95) 6 bar over burpeesRead More

Mobility Conditioning: 2RFT (30 min time cap) 200m run 25 Deload push-ups 200m run 25 Knees-to-elbow 200m run 25 KB swings (53/35) 200m run 25 banded Air Squats (blue/red) 200 m run 25 lateral jumps using the paralletes (L+R=1 rep) 200m run 25 abmatsRead More

Strength: 5×5 strict press (65% of 1RM) Conditioning: 15-12-9 Deadlift (225/155) Box Jumps (30/24) Wallball (20/14, 12/11)Read More