Strength: 12 minutes to establish a 3rm Push Press. Conditioning: 3 RFT: 30 Wall-balls 20/14# 15 Pull-upsRead More

Strength/Skill: EMOM for 5 minutes: 2 Power Snatches @ 75% of 1rm Power Snatch. Conditioning: For time and reps: (log both total reps of snatches and log time when finish with the run) 5:00 ME KB Snatches 53/35 Run 1 Mile *There is no break after the KB Snatches.Read More

Strength/Skill: 12 minutes to work to single High Hang Clean & Push Jerk. (bar or with weights) Conditioning: 4 RFT: 50 Double-Unders 15 Burpees 5 Power Cleans 155/105#Read More

Coach’s ChoiceRead More

TABATA 8 Rounds of EACH Movement each Round ( Alt between movements each round so 20 sec. KBS then rest 10 sec. then 20 sec. DUs, rest , etc. – 8x for each) Rest 2 minutes between rounds. Score= Best round of KBS/DUs/Abmat-SUs/WallBalls (ex: 12/30/36/15) Round One: KBS (53/35) and DUs Round Two: L-Sit Holds...Read More

Partner WOD “Regionals 100’s Workout” For time: 100 WallBalls (20/14 to 10/9) 100 C2B Pull-ups 100 Pistols 100 DB Snatch – Alt Arm each rep (45/30) Finisher= Buddy Carry end of building and back – each partner carries. Partner free-standing handstand/handstand walk skill work.Read More

Max Effort 20 minutes to work up to a 1 RM Front Squat WOD: 12 minute EMOM 2 FS @ 65-75% of 1 RM Post WOD= Roll out legs with BBRead More

“Eva” 5 RFT Run 800 meters 30 KBS (53/35) 30 Pull-upsRead More

20 min AMRAP 3 Burpee Bar or Ring Muscle-ups (scale= burpee C2B pull-up with T2B) 30 air squats 6 HSPURead More

Coach’s ChoiceRead More