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Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Conditioning Prowler Push Lift 6×2 squat clean Metcon 8 AMRAP 10 KB deadlift 1 wall walk 10 air  squats

Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 500 m run Lift Squat clean 6×3 Metcon 12 AMRAP 12 HEAVY KB deadlift 3 wall walks 12 DB front squats

Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Skill Rope climbs Lift Squat Cleans

Warm-up Coach choice Skill Rope climb Conditioning Wall ball review- practice- 5 squats with ball in front of face 5 push press with ball 5 thrusters with ball\ 5 squat, stand, toss, catch. Metcon 8 wall balls 8 push ups 8 box jumps

Warm-up Coach choice Skill Rope climbs Conditioning Wall ball review- practice- 5 squats with ball in front of face. 5 push press with ball. 5 thrusters with ball. 5 squat, stand, toss, catch. Lift 20 AMRAP- partner up- divide work evenly, BUT run is done together 20 wall balls 20 pull ups 20 push ups […]

Warm-up Mile fun run Skill Boxdips ring dips Conditioning Jump rope tabata Metcon Wall ball line toss

Warm-up With a PVC pipe- coach led for the first round through 7 AMRAP 5 cleans 5 front squat 5 push press 5 lunges 5 thrusters Skill Ring dips, review, scales, practice Conditioning Jump rope tabata Metcon 3 rounds 10 cleans 20 jump ropes 10 thrusters 200 m run

Warm-up Musical med ball Skill Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Conditioning Everyone holds a wall sit Pass down the 8 lb wall ball, stand and shake it out Pass down the 10 lb wall ball, stand and shake it out Pass down the […]

Warm-up 800 meter fun run Conditioning Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Lift Back squat Metcon 6 AMRAP 6 push ups 1 wall walk 6 sit ups 1 wall walk 6 squats 1 wall walk