In teams of 3:   15 Prowler Push (50m out/50m in) 45 Clean and Jerk 12 Prowler Push (50m out/50m in) 30 Clean and Jerk 9 Prowler Push (50m out/50m in) 15 Clean and Jerk   *Groups of similar C&J 1RMs *Prowler weight determined later

Fitness A. OHS Work.  Use weight if form is locked in.   B. 10-9-8-7-6-5-4-3-2-1 Deadlift (185/125) Push Ups Squats   C. 10-15 Mobility     Performance A. OHS 6×2, rest 90 secs   B. 10-9-8-7-6-5-4-3-2-1 Deadlift (245/170) HSPUs   C. Mobility 10-15 minutes

Fitness A. Mobility 10-15 minutes   B. 4 Rounds Row 250M 10 Ring Rows 15 Box Jumps(24/20) 20 Ball Slams(40/30) Row 250M Rest 3 Mins     Performance A. Mobility 10-15 Minutes   B. 4 Rounds: 100m Sprint 15 Box Jumps (24/20) 7 CTB 10 Burpees 7 CTB 5 Burpee Box Jumps 7 CTB 100m […]

Fitness: A1. Back Squat 5 x 3, rest 60 secs A2. Russian KB Swings (heavier) 3 x 15, rest 90 secs   Every 3 Mins for 6 Rounds: 1 Power Clean (135/95) 2 Hang Clean 3 Push Jerk 20 Ab Mats 20 DUs/40 Singles     Performance: A1. Back Squat 2-3 x 5, rest 60 […]

Fitness A. Strict Press 3 x 5, rest 90 secs B. Hang Clean 3 x 3, rest 90 secs   C. For Time: 4 Rounds: Run 400m 25 Burpees   C. Slam Ball Glute Ham Raises 4 x 30/30       Performance Mess around with Sotts Press A. Snatch Balance 3 x 3, rest […]

Fitness A. Back Squat 5 x 3, rest 60 secs   B. 12 Min AMRAP 10 Back Squats (135/95) 5 Shoot Throughs   C. 4 Rounds 200m Sprint Rest 2 mins     Performance A. 1 1/4 Front Squats 2-3 x 4, Rest 2:30   B. 5-10-15-20-15-10-5 Back Squats (135/95) (from ground) TTB   C. […]

Fitness A. OHS Work   B. 7 Min AMRAP 200m Row 15 Burpees   C. 15 Plank Walk Outs     Performance A. Push Press 4×2, rest 90 secs B. Push Jerk 4×2, rest 90 sec   C. 7 Min AMRAP 10 Pull Ups 10 Ball Slams (40/30)   D. 20 Plank Walk Outs

Fitness A. 15 Mins Skill Work   B. 3 Rounds: 20 Air Squats 10 DUs/40 Sings 10 Lateral Jumps (2-ct) Rest 3 Mins     Performance A. Skill Work for 15 Mins   B. 5 Min AMRAP (80%) 100m Sprint 15 wall Balls   Rest 3 Mins   5 Min AMRAP (80%) 7 Hang Squat […]

Fitness A. Floor Press 5-3-1-5-3-1   B. 5 Rounds on the 5th minute: Run 200m 5 Burpees 15 Wall Balls (20/14)   Performance A. Bench Press 2.2.2 x 3, rest 15 sec, rest 2 mins   B. 5 Rounds on the 5th minute: Row 200m 7 Clean and Jerks (155/105) C. GHD Sit Ups 3 […]

Fitness: A. Hang Clean 5 x 3, rest 90 secs   B. 10 Min AMRAP 10 HR Push Ups 15 Goblet Squats (1.5/1) 10 Box Jumps (24/20)   C. 200 Flutter Kicks     Performance: A. Tall Drop Snatch 3 x3, rest 90 secs B. 1 2-Position Snatch x 3, rest 90 secs   C. […]