10 Min AMREP 3 Box Jumps 24″/20 3 Deadlift 225/155 6 Box Jumps 6 Deadlift 225/155 9 box Jumps 9 Deadlift….. Continue adding 3 until 10 min is up For B and C versions use same rep scheme but reduce weight of DL and height of Box JumpsRead More

Grace-abel 30 Clean & Jerks 135/95 Rest 3 minutes 30 Snatches 135/95 B: 30 Clean & jerk 95/65 Rest 3 minutes 30 Snatches 95/65 C. 30 Hang clean & Jerk 65/45 rest 3 minutes 30 Hang snatches 65/45Read More

Deadlift 1-1-1-1-1Read More

Hero “Riley” 1.5 mile Run 150 Burpees 1.5 Mile Intermediate: 1 mile run 100 burpees 1 Mile run Beginner: 800m Run 80 Burpees 800m Run * For added pleasure add 20# weight vestRead More

Coach’s ChoiceRead More

A: 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 165/115 100-90-80-70-60-50-40-30-20-10 Double Unders B: 10-1 Clean & Jerk 115/75 100-10 Double unders C: 10-1 Hang clean & Jerk 95/65 100-10 singlesRead More

Hero “Bradley” 10 RFT 100m Sprint 10 Pullups 100m Sprint 10 burpees 30 Second rest B: 10 RFT 100m Sprint 10 ring rows/Jumping pull-ups 100m Sprint 10 Burpees 30 second rest C. 10 RFT 60M Sprint 6 ring rows/jumping pullups 60m Sprint 6 burpees 30 second restRead More

For Time: 500m Row 40 Ab-mat situps 30 KB Swings 70/53 20 Ring Dips 10 Strict HSPU B: 500m Row 40 Ab-mat situps 30 KB Swings 53/35 20 Box Dips 10 HSPU C: 400m Row 35 Ab-mat situps 25 KB Swings 35/26 15 Hang knee raises 10 Hand release push-ups * 10 MIN TimecapRead More

20 Min EMOM Min 1 : 200m Sprint Min 2: 12 Front rack lunges 95/65 Min 3: 10 Burpee Box Jump overs 24″/20″ Min 4: Rest B. Min 1: 200m Sprint Min 2: 12 front rack lunges 75/55 Min 3: 10 Burpee box jumps 20″ Min 4: Rest C. Min 1: 150m Sprint Min 2:...Read More

Push Jerk 2-2-2-2-2Read More