Team Workout: Teams of two to three complete the following. AMRAP 10min 12 Pull-ups 24 Squats 12 Hand Release Push-ups Score is total reps completed. Each round will be worth 48 points. 5 Minute rest, then… 1600m total run (200m at a time) Max Effort Wall Ball, 20#/14# Score is total Wall Ball Shots. Directions: On the AMRAP. Both exercisers will be going at the same time. So if exerciser “A” gets 2 rounds and 3 pull-ups and exerciser “B” gets 1 round and 3 pull-ups total score for the team will be 150pts. On the Run/Wall Ball. Exerciser “A” will start on the run, exerciser “B” will start on the wall balls. Exerciser “B” will do as many wall balls as possible while “A” is running. When “A” returns from the run the exercisers switch and continue with the workout till the 1600m is complete (so 8 total rounds). Score...Read more

Conditioning: “Core and Cardio” pt. 2 2 Rounds, Tabata style of Row Twisters, med ball or slam ball 50′ Suicides (25′ down, 25′ back, 50′ down, 50′ back. Rest where ever you are in the run during the :10sec rest. Then resume running). PlankRead more

Warm-up: Ladder Drills Conditioning: AMRAP 10min 20 6″ Stick Jumps, over and back=1 10 Weighted step-ups w/med ball or slam ball, 20″/16″, right + left =1 Strength: Australian Pull-ups 10-10-10-10-(10) or Ring Rows 15-15-15-15-(15) ()=If time Compare to 7.25.12Read more

Conditioning: 800m Run 100 Kettle Bell Swings, 24kg/16kg or 800m Run 100 Kettle Bell Snatches, 24kg/16kg 50 each arm, use any combination of reps per arm to reach 50 MUST BE RX’D, no blue or pink KB Skills: 30 Turkish Get-ups (total), 10min time limit 30 Pistol Squats (total), 10min time limit Each movement can be modified. There will be a progression for you to work on. If you do not know where to start ask your coach.Read more

Strength: 15min to work up to a heavy (not a max) Over Head Squat Use the rep sequence 3-3-3-1-1-1…..and so on keep till you hit a heavy OHS Conditioning (WOD): 4 Rounds 6 Muscle-ups, Bar or Rings (18 Pull-ups) 12 Box Jumps, 30″/24″ 24 OHS, 65#/45#Read more