Str: 8min EMOM 2 OHS (135/95) Conditioning: 30 min AMRAP 50m barbell lunges (75/55) 10 box over burpees  (24/20) 10 C2B pull-ups 10 push-press (75/55)Read More

Mobility Conditioning: For time 3-5-7-9-11-13-15 HSPU Wallballs (20/14)Read More

Str: 2-2-2-2-2 Strict Overhead Press from the rack (increasing weight for every set) Conditioning: 4RFT 1 sprint to the fence 25 T2B 25 Double-undersRead More

Coach’s ChoiceRead More

13 minute AMRAP 13 OHWL (45/25) 13 Wallballs (20/14) (12’/11′) Option: 15.3 CF OpenRead More

Mobility Conditioning: for time 800 m run 21 OHJAS (pvc) 21 Mountain climbers (4count) 400 m run 15 OHJAS (pvc) 15 Mountain climbers (4count) 200 m run 9 OHJAS (pvc) 9 Mountain climbers (4count) Cash out: 15 PC (135/95)Read More

Str: Establish 1RM in 15mns Weighted pull-ups Conditioning: 3 rounds 1 min max rep HSC (75/55) rest 30 sec 2 min max rep Thrusters (75/55) rest 1 min 3 min max rep de-load push-ups *record total reps for each one (ex. 30/35/100)Read More

Mobility Conditioning: 10RFT 3 KB clean (from the ground) and press (2 53s/2 35s) 6 abmat sit-ups 9 double-unders 200m runRead More

Str: 3 rounds 3 Deadlift (155/105) + 3 HSC (155/105) + 3 Split Jerk (155/105) Conditioning: Cindy 20 Min AMRAP 5 pull-ups 10 push-ups 15 A/SRead More

Coach’s ChoiceRead More