Coaches choice warm up EMOM 10 10 OHS 75/45 Rest 3 EMOM 10 1 Power clean 1 Hang clean 1 High hang clean 1 High hang squat clean Start at 75/45 and increase every other round Rest 3 EMOM 10 10 Thrusters 75/45Read More
5×10 Slamball on one breath EMOM 10 Back Squat This is death by style, start at 75-80% and decrease weight each round until the final round of 10 reps. Finish around 30-35%. Every :30 for 6 mins 3 Touch and Go Snatch 105/75 AMRAP 9 5 Box Jump Overs 24/20 10 Alt DB Snatch 50/35Read More
5×10 Kip Swings w/ breath hold Every 2 mins for 10 rounds: 1 rounds of DT 125/85 For time: 5 rounds of: 20 wallball 15 Pull Ups 10 Snatch 115/75 5 Muscle UpsRead More
EMOM 40 Rotate between: Pull Ups Clean and Jerk 75/45 Power Snatch 75/45 Bar Facing Burpees To be done in “Death By” style. One the first round complete 1 round of each, then 2 on the second round, 3 on the third and so one to the tenth round.Read More
10×3 Box Jump with breath hold. EMOM 10 5 Front Squats Start @ 40% and increase each round For reps: AMRAP 3 Box Jumps 24/20 Rest 2 mins AMRAP 3 Alt DB Snatch 50/35 Rest 2 AMRAP 3 Alt DB Clean and Jerk 50/35 Rest 2 mins AMRAP 3 OHWL with DB 50/35Read More
5×10 Slamball breath holds For time: New Magic Number in 4 sets. Rest 2 minutes between sets If your set your set does not divide evenly by 4, save the remainder for the last round. AMRAP 17 2 Deadlift 55% 2 HSPU 2 T2B 4 ” 4 ” 4 ” 6 ” 6 ” 6...Read More
10×5(3 if you struggle) T2B while holding breath EMOM 10 2 Bear Complex Start @ 45% ME Clean. Increase weight every other round. Rest 3 Every :30 for 10 mins Touch and go snatch 105/75 Do 3 reps on the first :30. Do 2 reps on the second :30 Rest 3 EMOM 10 10 Wallball...Read More
EMOM 30 Rotate between 5 Power Cleans 5 back squat 5 Snatch Pulls Start at 30% your max Back Squat and increase weight 5-10# each round of power cleansRead More
