EnduranceDouble Unders  100,75,50,25Burpees  10,20,30,40Then.StrengthSquat Clean Thruster15 @ 95#/63#10 @ 115#/78#5 @ 135#/93#Post times.Coaching Tips:  Scale load and movements to match your current fitness level.  The [...]

"Tailpipe" 250m Row KB Rack Hold  2 @ 35#/2 @ 26# 3 times each person. Then. 20 Single Leg DL 95#/63# 10 Box Pistols 10 [...]

Level 1 Overhead Squat - Heavy Single Hang Power Snatch 3 X 3 Then. 200m Run 15 Box Jumps 3 times. Post loads and time. [...]

"Agility Circuit" Icky Shuffle on ladder Lateral box hops Bench jumps Lateral hurdle runs Skater plyos 30-45-30 seconds at each station. Rest 1 minute after each [...]

Level 1 AMRAP in 4 Minutes of: 6 DB Deadlifts  35#/25# 6 DB Bent Over Rows 6 DB Hang Power Cleans 6 DB Front Squats 6 [...]

Happy Valentine's Day3 Rounds15 KB Swings 5 Power Clean & Jerk 10 OH Squats 5 Power Clean & Jerk 15 KB Swings 400 M RunLI [...]

Level 1 TAG TEAM 200m Run, KB Swing  53#/35# 2 times. 25 Calorie Row, Wall Ball  20#/16# 2 times. 150 Jump Rope, Burpees 2 times. [...]

1 Mile Run 10 Thrusters  L1 95#/63#   L II 135#/93# 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters [...]

5 Back Rack Lunges  75#/53# 5 Snatch Balance 5 Front Rack Lunges 5 Push Jerks 5 times. Then 500m Row  ( SPM >24 and Pace [...]

Level 1 Deadlift- Heavy Triple Then. AMRAP in 10 minutes. 5 Deadlifts   135#/95# 10 Lunges 15 DB Push Press  35#/25# Post load and rounds. Level [...]