" Elizabeth " 21-15-9 Cleans  135#/93# Ring Dips Rest 5 Minutes. Then. 250m Row 10 Burpees 10 Pistols 4 times. Post times. Coaching Tips:  This [...]

50 Overhead Squats  45#/33# 50 Double Unders 50 Sit Ups 50 Front Squats 50 Double Unders 50 Sit Ups 50 Back Squats 50 Double Unders [...]

20 BW Back Squats  (W- 3/4 BW) 3 Sets 400m Run 25 KB Swings   53#/35# 20 BW Back Squats Then. 3 Sets 10 Burpees 10 Pull [...]

5 Rounds 400m Run 21 Sit-Ups 15 Walking Lunge Steps 9 Box Jumps 20" 1 Rope Climb Post total time. Please come join us today [...]

Max Effort 500m Row 3 minute rest. 2 times. Then: Body Weight X 20 Overhead Squats 30 Double Unders Post row time, OHS weight, reps [...]

Front Squat   5 X 3 Then. 30 Seconds All Out on AirDyne  10 SDLHP  75#/53# 10 Burpees Rest 2 minutes. 3 times. Then. 30 Sit [...]

Level 1 20 Wall Ball  20#/16# 15 Pull Ups 10 Power Snatch  75#/53# 5 Overhead Squats  3 times. Level II 25 Wall Ball  20#/16# 20 Pull [...]

Row Intervals 60 Seconds Hard/ 30 Seconds Easy  X 8 Then. 3 Power Cleans + 3 Thrusters Rest 60 Seconds 3 Power Cleans + 5 [...]

6 Pistols  (Right) 6 Pistols  (Left) 10 Clapping Push Ups 6 KB Snatch  (Right)  53#/35# 6 KB Snatch  (Left) 200m Run 4 times. Then. 50 [...]

10 Deadlifts  185#/135# 30 Double Unders 5 times. Then. 5:00 Ring Plank Holds Then. 30 Sit Ups 15 Box Jumps  24"/20" 300m Row 3 times. [...]