Perform 5 sets of 1 rep of: Power Snatch Hang Snatch Increase weight after each rep. Then. 12-10-8-6-4-2 Hang Snatch ( from blow the knee [...]

21-15-9 Thrusters  95#/63# Pull Ups Then. 5-10-15-20-25-30-25-20-15-10-5 Double Unders Post times. Coaching Tips:  Scale load and movements to match your current fitness level.  This is [...]

Choose One: 1 Mile Run 50 Box Jumps  24"/20" 1000m Row 1 Mile Run Or. 5K Run Post time. Coaching Tips:  Scale load and movements [...]

Front Squat - Heavy Triple Then. 400m Run 10 Power Cleans  135#/93#    (Comp. 185#/123#) 400m Run 15 Power Cleans 400m Run 10 Power Cleans Post [...]

Pull Up/ Push Up Ladder 12-11-10-9-8-7-6-5-4-3-2-1 Then. 35 KB Swings  53#/35# 50 Double Unders 3 times. Then. 100 V- Sit Ups Post times. Coaching Tips:  [...]

9am Class30-25-20-15-10Wall Ball 20#/16#Push-UpsBox Jumps 24"/20"Sit-UpsPost total time.10am Free Class25-20-15-10-5Wall Ball 20#/16# Push-Ups Box Jumps 24"/20" Sit-UpsPost total time.

In teams of 4 complete the following:2 Rounds400m Run30 Double Unders20 Pull-Ups20 KB Swings 70#/53#15 DB Thrusters 50#/30#15 GHD Sit-Ups30m Walking LungesCoaching Tips: Scale load [...]

5 Deadlift  225#/155# (Comp. 275#/185#) 10 Burpees 5 times. Then. 1000m Row 15-10-5 Cleans  95#/63#    (Comp. 135#/93#) Push Jerks 1000m Row Post times. Coaching Tips:  [...]

Rest Day/ PR Day/ Workout Make Up Day Come in and work on weaknesses, go for a benchmark workout and get a new PR, make [...]

Back Squat - Heavy Single Then. 25 Wall Ball  (20# @ 10'/16# @ 8') 200m Sprint 4 times. Post load and time. Coaching Tips:  Scale [...]