6 X 200 m Sprints Rest as needed between sprints. You score is your fastest and slowest sprintRead More

Strict press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 Try to increase load on each of the 15 reps.Read More

“The Reckoning” Run 1 Mile 100 Bodyblasters Run 1 Mile Bodyblaster = burpee+pull-up+K2E in 1 movementRead More

Coach’s ChoiceRead More

For Time 150 Double Unders 800m Run 60 Cal Row 40 Thrusters 95/65 20 OHS 95/65 150 Double UndersRead More

Hero “Scotty” 11 min AMRAP 5 Deadlifts 315/225 18 Wall Balls 20/14 17 Burpees over barRead More

Strength/Skill: 20 Muscle-up/Pull-up progressions 4 RFT 200m Sprint 2 Ring Muscle-Ups 15 Hand release push ups 20 Air Squats *10 Min timecapRead More

Strength/Technique: 20 Min to work up to heavy 3 rep strict press 6 Min AMRAP 6 Front squat 115/75 6 Shoulder to OH 115/75 6 C2B Pull-ups *NO RACK MAY BE USED*Read More

Power Clean 1-1-1-1-1Read More

Coach’s ChoiceRead More