Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 20min 5 Thrusters, 115#(75#) 10 KB Sumo DL High-pulls 150m Run   Notes:   One exerciser working, one exerciser resting   If solo 1:1 work to rest ratio   Ideally one bar and kettle bell per teamRead more

Warm-up: 400m Run 15 PVC Thrusters 15 Ring Rows (single ring) Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Workout/Standards Review Thruster warm-up 3×3 Workout: “13.5” Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters, 100#(65#) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.   Workout #2 (optional): 16 Rounds :20sec Row(Calories) :10sec Rest     If you are signed up for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so...Read more

Warm-up: 2×5 Wall Squat 2×20 Lunge (in place) w/PVC Overhead 2×10 PVC Good Mornings Strength: 1) Dead Lift 3×70%, 3×75%, 2x2x80% Warm-up: 3×3 Conditioning: 21-18-15-12-9-6-3 Kettle Bell Swings or Ball Slams Ab-mat Sit-ups Hand Release Push-ups  Read more

Warm-up: Indoor Run 200ft Bear Crawl 4×30/30 PVC Push-press Strength: 1) Push-press 5×70%, 5×75%, 3x3x80% Warm-up: 2×5 Conditioning: AMRAP 10min 3 Hand Stand Push-ups 9 Box Jumps, high   Notes:   Modification for HSPU will be partial wall climb and right+left shoulder tap. Mats will be allowed for HSPU, limit to 2, 1:1 ratio.Read more

Warm-up: 2×5 Wall Squat 2×20 Air Squat Mt. Climber Stretch Posterior Chain Floss Strength: 1) Back Squat 4×70%, 4×75%, 3x4x80% 2) PVC Pass Through and Hang Power Snatch warm-up, 3×3 Conditioning: Every minute on the minute (EMOM) for 12min 2 Hang Power Snatches 4 Burpees   Notes:   Hang Power Snatch can be from a high hang or mid. Weight should be in the 60%-70% range.  Work for each round should take 30sec (goal is to :30 of work, :30 of rest).Read more