12 min AMRAP: 15 Lateral Wall Balls (20/14) 10 thruster (95/65) 5 ring dipsRead More

“Kevin” 3 RFT: 32 DL (185/155) 32 hanging hip touches, alternating arms (scale= band) 800-meter running farmer carry, 15-lb. dumbbells (or blue KBs – KBs are harder) Link to hanging hip touches: https://www.youtube.com/watch?v=SJ3WqnnyvcQRead More

Warm-up with 3x “Shankle Complex” – one deadlift, three (shrugs) pulls, one squat clean, and two jerks (95/65) 30 cal row* 30 bar facing burpees 30 hang power clean (135/95) *Stagger start based on number of athletes/rower availabilityRead More

Run 6 miles (4x 1.5 mi loop) Scale= Run 3 miles (2x 1.5 mi loop) + 100 Burpees Loop starts and ends at the back door, so athletes need to come to the door each lap.Read More

5 RFT: 5 Squat Snatch (155/105) (scale= weight plus, from the hang) 10 T2B 15 box jump(24/20)Read More

Coach’s choiceRead More

10-8-6-4-2 Front rack step-ups (95/65) (m/f=20″ box) Bar-facing-burpees 200 m run after each roundRead More

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead More

  6 RFT: 100 m sprint 10 jumping A/S (45/35 bar) 10 Back squats (45/35 bar) 10 thrusters (45/35 bar) 10 push press (45/35 bar) 10 HSC (45/35 bar)Read More