DT 5 Rounds 12 Deadlifts 155/105 9 Hang power Cleans 155/105 6 Push Jerks 155/105 B: Reduce weight C: Reduce weight and do 9-6-3 rep schemeRead More

Strength: 20 Min to establish Heavy 2 rep thruster 10 Min AMRAP 7 Single arm KB thruster 53/35 14 Cal Row 21 Double Unders For B reduce KB weight and athletes must do double under attempts (each attempt counts as rep) NO SINGLES C: Reduce KB weight, 12 Cal row and 50 single unders.Read More

Coaches ChoiceRead More

Nasty Girls 3 RFT 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95 B: 50 Air Squats 7 Bar Muscle-ups or Burpee pull-ups 10 Hang power clean 115/85 C: 35 Air Squats 7 Ring rows 10 Hang power clean 75/55Read More

Fight Gone Bad “Championship” 5 Rounds for reps Min 1 Wall Balls 20/14 Min 2 SDHP 75/55 Min 3 Box Jumps 20″ Min 4 Push Press 75/55 Min 5 Row for Cals Rest 1 Min Beginner athletes do 3 RoundsRead More

Clean & Jerk 1-1-1-1-1Read More

30 Min AMRAP 400m Run 40 KB Swings 53/35 200m Run 20 Push Press 135/95 100m Run 10 Power Snatch 135/95 B: Reduce the weight C: Reduce weight AND to 25 min AMRAP 300m Run 30 KB Swings 200m Run 20 push press 100m Run 10 Hang snatchRead More

3 RFT 50 Double Unders 25 Wall Balls 20/14 15 HSPU 5 Squat clean 185/115 B: 3 RFT 50 Double unders 25 Wall Balls 14/10 15 Box HSPU 5 Squat Clean 135/95 C: 3 RFT 100 Single jumps 25 Wall Balls 10/6 15 Push-ups 5 Hang squat clean 95/65Read More

Coaches ChoiceRead More

800m Run Then 4 Rounds 20 MB Clean wall ball 20/14 15 T2B Then 800m Run B: 600m Run 4 Rds 20 MB clean wall ball 14/10 15 Hanging knee raises 600m Run C: 400m Run 4 Rds 15 MB Clean wall ball 10/6 10 Hanging knee raises 400m RunRead More