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Warm-up Warm-up 8min Tabata Hollow Hold Kipping Knee Raises Rx+ = K2E Metcon 25min AMRAP 100m Sledpush 30s Assault Bike for cals 10 Box Overs (20,20) Rx& Rx+: (35,25) (24,24) Sled Alternate: 10 Deadlifts (55,35) L2: (75,55) Rx: (95,65) Rx+: (135,95

Warm-up Partner up 10 rds 5 cal bike vs squat thrust Strength Review Deadlift 2×2 light weight 10×1 build each round Metcon Diane 21-15-9 Deadlifts Push ups

Warm-up :45 high knees/:15 rest :45 plank hold/ :15 rest :45 butt kicks/ :15 rest :45 plank hold/:15 rest Skill Pull ups – hang from rig – 10×2 scapula pull up – 10×2 ring rows – 5×2 banded pull ups – 10×2 kip Go through once- back to app. scale Metcon 20 EMOM 10 box […]

Warm-up Upper Body Strength Circuit 3 Rounds 8 DB Floor Press 8 DB 1-Arm Row Banded alphabet each side Conditioning “Quick Feet” 10min EMOM 8 Burpees -1min Transition- 10min EMOM 8 KB SDHP + 8 KB Swings (25,15) -1min Transition- 10min EMOM 10/8 Cal Row Rx: (35,25) Rx+:(55,35) $ Out $ Out 3 Rounds 15 […]

Warm-up Coaches choice Skill 10 rds- 5 burpees, 10 jumping lunges, 15 squats Strength  Squat clean Work to a challenging weight 10×1

Warm-up 3 Rounds 8 Barbell Curls (15,15) 8 Box Dips 8 Cal Row Rx/Rx+: 35/15 Conditioning Teams of 2 On a running clock 0:00 – 10:00 Max Distance Rowing 12:00 – 22:00 Max Rounds of: 8 Abmat Sit-ups 8 DB Suitcase Walking Lunges (12.5,7.5) 8 DB Thrusters (12.5,7.5) *Each Athlete completes 1 round before switching […]

Warm-up 4min Tabata Wall Sit -Then- 1min Rest Max TIme Wall Sit Who can sit the longest? Conditioning 20min AMRAP 250m Row 100m Farmer Carry (45,35) 30s Max Cal Bike 10 BA Pull Ups L2: (35,25), ring rows L1: (25,15), ring rows Rx+: (55,45), pull ups

Strength Lift Squat clean Work to a challenging weight 10×1