Movement Warm-up Set  Coach’s choice   A.  Skill work:  Spanish wrap rope climbs   B.  For time:  10 x Rope Climbs  40 x Bell Presses  (both arms)  40 x Bell Cleans  (both arms)  80 x Medball Slams   Partition reps anyway C.  Mobility  -Post results under comments    Read more

Movement Warm-up Set  3 sets @ 65% – 75% – 85%  2 x <-> Sprints  2 x <-> Burpee Broad Jumps  15 x Goblet Squats   A.  3 x ME weighted Push-ups    B.  In teams of 3-4 complete AFAP:   150 x Thrusters @ 65lb/45lb  150 x Push-ups  150 x Wallballs 20lb/14lb  150 x Kettlebell Swings (Russian) -Post results under comments    Read more

Movement Warm-up Set 3 x Sets NFT  10 x Medball Cleans  10 x Toes through Ring  10 x Kbell swings russian   A.  Clean Pulls – 5 x 2 w/1 min rest (Go heavy)  B.  Deadlifts – 3 x 3 w/2 min rest  C.  Death by:  Pull-ups  Burpees  T2B 12 minute Cap  –If you are unable to continue every minute, scale back to 1 and continue until the 12 minute Cap is reached.   -Post results under comments  Read more

Movement Warm-up Set  500m Row 2 x Sets NFT  10 x HBBS  1 x Max Attempt L-Sit  10 x Vertical Jumps (Top of the pull-up bar or rings)   10 x Spiderman Push-ups   A.  Back Squats – 5 x 3 w/2-3 min rest  B.  3 Rounds AFAP:  15 x Front Squats @ 135lb/95lb  20 x Lateral Jumps @ 24inch/20inch  25 x Push-ups  90 second rest after each round   -Post results under comments    Read more

Movement Warm-up Set  Coach’s Choice  A.  TEAM BASEBALL  In teams of 3-4 complete AMRAP for 5 Minutes  10 x Calorie Row  10 x Jumping Lunges  10 x Push Presses 75lb/55lb  10 x Jumping Pull-ups  Rest for 2 minutes and repeat for 5 rounds.  Partial rounds do not count to your team’s score.  This is a waterfall style workout.   One team member starts at the row, once he/she moves onto the lunges, the 2nd teammate starts on the row….1 point = everyone on your team making it 1 round through the chipper.   -Post results under comments  Read more