Strength: Back Squat (10 min clock) deload week 5x 40% 5x 50% 5x 60% no + this week Based off of your true 1rm. Not 90% WOD: For time: 21-18-15-12-9-6-3 reps of KB Goblet Squats 53/35 KB American Swings 53/35 Box Jumps 24/20Read more

COACH CHOICE! JUST SHOW UP!Read more

Strength: Strict Press 12-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: “Pick your Poison” 12 MIN AMRAP : 1 Push Press (95/65) 1 Burpee Box Jumps (24″/20″) 2 Push Press (95/65) 2 Burpee Box Jumps (24″/20″) 3 Push Press (95/65) 3 Burpee Box Jumps (24″/20″) … [Continue Adding 1 Rep To Each Movement] *Score = Rounds + Reps For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . . Their Score = 10+10Read more

  Skil: Double Unders 10-15 min (progressions) WOD #1: “Annie: For time: 50-40-30-20-10 Double Unders Ab Mat Situps Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 WORKOUT SCALING Apply 10:00 time cap Cut double-under reps to 30, 25, 20, 15, 10 Cut single-under reps to 100, 75, 50, 25, 12 do plate hops or box steps up instead of jump rope WOD #2: “Round We Go” 3 Rounds NOT for time (leave 7-14 mins to finish) 5 Rope Climbs 25 air squatsRead more

Strength: Deadlift 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For time: 9-15-21 Deadlifts 225/155 Wallballs 20/14 Cal RowRead more