Movement Warm-up Set 3 x Sets @ 65% – 85% – 85% <-> Sprint 10 x Squats <-> Sprint 10 x Push-ups <-> Sprint 10 x Sit-ups <-> Sprint 10 x Burpees 90 second rest after each set A. Front Squats – 5 x 3 w/2 minute rest B. 12 Min AMRAP 10 x Medball...Read More
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...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...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...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...Read More
Movement Warm-up Set “Flaada Special” 1 round @ 60%, 1 round @ 70%, 1 round @ 80% 5 x GI Janes 5 x Burpee Broad Jumps 5 x Burpees A. 40-30-20-10 AFAP: Kettlebell Swings (Russian) Go Heavy! Box Jumps Wallballs 20lb/14lb B. 100 x Partner sit-ups -Post results under comments Read More
Movement Warm-up Set 2 x Sets NFT 200M Row 10-15 x Push-ups <-> Bear Crawl <-> Broad Jumps A. 15-25 Minutes Push Jerk/Split Jerk Practice B. 5 Work Sets NFT: 5 x Heavy Push Jerks 1 minute Rest 10-15 x Ring Dips 1 minute Rest 100M Shuttle Run 90 Second Rest -Post results...Read More
Movement Warm-up Set Ladder Drills Junk Yard Dog A. 20 Minutes to work on the squat clean B. 8 Minute AMRAP 6 x Heavy Squat Cleans 8 x OPT Chin-ups Chin must clear directly over the pull-up bar to be considered a rep -Post results under comments Read More
Movement Warm-up Set Coach’s choice A. Kettlebell Snatch Practice B. 4 Rounds AFAP: 40M Farmer Carry with 45lb/25lb bumper plates in each hand! 20 x Burpees 20 x Kettlebell Snatches @ 1.5/1 pood 20 x Sit-ups C. Mobility -Post results under comments Read More
