Warm-up: 2 Rounds :45/:15 Row, Legs Locked Sit-up Row, Arms Locked Supermans Conditioning: 10-9-8-7-6-5-4-3-2-1 Inverted Burpee 100ft Bear Crawl Notes:    Modification will be a Deck Squat partial wall climb. Ex: first round you will do 10 Deck Squat then 10 partial wall climbs, 9/9, 8/8 and so on.Read more

Warm-up: 2×5 Wall Squat 2×10 Squat 50ft Lunge + Stretch Banded hamstring stretch/wrist stretch Strength: 1) 6×2 Dead Lift, @ 85% 2) 6×2 Front Squat, @ 85% Warm-up with 2×3 for each. 20min time limit Notes:   Ideally you should be doing each set of 6 at 85%. Now if you have a big number you need to put up, use 2 of the 6 set as additional warm-ups, making it a total of 4×2 at 85%. If you fall into this category you will know it.   Conditioning: AMRAP 10min 5 Front Squats, 135#(95#) 10 Toes 2 Bar (or 15 Leg raise to bar)Read more

Warm-up: 10min Athletes Choice Team Workout: Teams of 2 complete the following 50 Curtis P’s, 25#-95# 100 Pull-ups, strict as long as possible 150 Weighted Step-ups w/slam ball 200 Hand Release Push-ups 3000m Row 50min time limit Notes:   Ideally you should be alternating every 5-15 repetitions. For the Row alternate every 250m-500m.   If solo cut workout numbers in half.Read more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*, this is a warm-up/primer for #2 2) 5×3 Squat Snatch @ 70%* 20min time limit Notes: You must show proficiency in the Hang Power Snatch and OHS before you can do the Snatch Balance and Squat Snatch. Conditioning: “Nancy” 5 Rounds 400m Run 15 OHS, 95#(65#) 20min time limit Notes: If you are not half way through the workout at the 10min mark you will modify the workout to 3 or 4 rounds.Read more

Row Drills: 1a) 3x200m Row, arms locked 1b) 3x200m Row, legs locked Rest 60sec-90sec per round This is NOT a timed event. It is a drill and should be treated as such. Focus is on proper technique not speed. 20min time limit Conditioning 1: 8min Turkish Get-ups If you got them, do as many as you can in 8min. If you don’t, spend the 8min working on technique with PVC/light weight. 4min rest Conditioning 2: 8 Rounds :20 Kettle Bell Swings :10 Rest :20 Double Unders/Tuck Jumps :10 RestRead more