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“12 Days of Christmas” 1 Rope Climb 2 Burpees 3 Pull-ups 4 De-load Push-ups 5 Wallballs (20/14) 6 Shoulder-to-OH (95/65) 7 Box Jumps (24/20) 8 SDHP (95/65) 9 Abmat Sit-Ups 10 OHWL (45/25) 11 HSPU 12 Thrusters (135/95)Read More

Strength: Work on OHS for 10 minutes Conditioning: For Time Buy-in = 400m run 20 DL (225/185) 40 Wallballs (20/14) 15 DL 30 WB 10 DL 20 WB 5 DL 10 WB Cash-out= 50 DUs    Read More

Strength: 10 minute EMOM 4 HPC then 4 Front Squats   Conditioning: “Fran” 21-15-9 Thrusters (95/65) Pull-upsRead More

Coach’s ChoiceRead More

“Riley” 1.5 mile run 150 burpees 1.5 mile runRead More

Skill: work on handstand walks for 15 mins Conditioning: 4RFT 20 KBS (53/35) 20 Goblet squats (53/35) 400 m run 1 rope climbRead More

Str: 10 minute EMOM         4 Bent over row (95/65)         4 front squats Conditioning: *Team of 3 *one athlete at a time. *after athlete #1 finishes the row can s/he can move on to the next exercise but at no point that athletes behind athlete #1 can pass him/her....Read More

Skill: work on bar muscle-up progressions for  20 mins Conditioning: 100 jumping jacks 75 air squats 50 push-ups 25 knees to elbowRead More

*spotter is a must Strength: 5×5 Bench press @65% or work up to a weight where reps 4 and 5 get tough.       4×5 BP @ 75%       3×5 BP @ 85% Conditioning: *30 sec rest between movements *record running total 1 minute AMREP Deadlift (95/65) 2 minute AMREP Power Clean (95/65)...Read More