20 Min AMRAP 3 Burpee Bar Muscle Ups (Sub 5 Burpee Pull-ups) 8 HSPU 400m MB Run (20/10)Read More

Strength/Technique: 30 Min to Work up to 2 RM thruster *Annotate score on board 10 Min AMRAP 100m Run 6 Thrusters 135/95 12 Ring DipsRead More

Coach’s ChoiceRead More

Strength: 5×3 Bodyweight Front Squat 21-15-9-15-21 Cal Row BurpeesRead More

“Tabata Something Else” 8 Rounds 20 sec work 10 Sec Rest Pull-ups Push-ups Sit-ups Squats Score is lowest amount of reps completed out of 8 Rounds. Do all 8 rounds of pullups and move on to the next. So on and so forth.Read More

OHS 1-1-1-1-1Read More

10 RFT 12 DL 135/95 9 HPC 135/95 6 Push Jerks 135/95Read More

Benchmark “Mary” 20 Min AMRAP 5 HSPU 10 Pistols (5 each leg) 15 Pull-upsRead More

Coach’s ChoiceRead More

Fradder (Fran Ladder) 13 Min Ascending ladder 1 Thruster 95/65 1 Pull-up 2 Thrusters 2 Pull-ups 3 Thrusters 3 Pull-ups …continue adding one rep to each until 13 min is upRead More