Coach’s ChoiceRead More

Deadlift 5-5-5-5Read More

1 Front Squat 185/135 10 Strict HSPU 2 FS 185/135 9 Strict HSPU 3 FS 185/135 8 Strict HSPU 4 FS 185/135 7 Strict HSPU 5 FS 185/35 6 Strict HSPU 6 FS Continue this pattern until you reach 10 FS and down to 1 HSPURead More

“Nancy” 5 RFT 400m Run 15 OHS 95/65Read More

For Time: 21-15-9 Push Press 135/95 Power Cleans 135/95Read More

Strength/Technique: 20 min to work up to heavy 2 rep Thruster 7 Min AMREP 1 Thruster 95/65 10 Double Unders 2 Thruster 95/65 20 Double unders 3 Thruster 30 Double unders 4 Thruster 40 Double unders…. Continue ading 1 thruster and 10 double unders until time is upRead More

Coach’s ChoiceRead More

Strength/Skill: 20 min to work up to 3 Rep touch & go Squat clean. 12 min running clock 1 min Squat Cleans 135/95 1 min Push jerks 135/95 2 Min Squat Clean 135/95 2 min Push jerks 135/95 3 min Squat cleans 135/95 3 min push jerks 135/95 Score is total reps Beginner: decrease load...Read More

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 A thruster followed by a push press followed by push jerk followed by split jerk without dropping the bar is one rep.Read More

4 RFT 20 OHS 115/85 40 Double Unders 800m RunRead More