Coaches choice warm up. AMRAP 30 @70% Effort With a partner; On ODD rounds Partner 1 Rows 250m Partner 2 AMRAP 5 Snatch 75/45, 15 Slamball Then switch On EVEN rounds Partner 1 Row 250m Partner 2 AMRAP 15 KBS, 10 Abmat Situps Then switchRead More

10 Skin the cats 8 rounds for reps! On a 3 minute clock; 50 Double Unders 15 T2B ME Bear Complex 135/95 Rest 2 minutes between rounds.Read More

Tabata Slammball Tabata Box Jump For reps: 2 rounds of 2 mins ME seated strict press 45/35 Rest 1 min 2 min ME seated strict press 45/35 2 min ME victory march 50/35 Rest 2 mins 2 min ME seated strict press 2 min ME victory march 2 min ME OHS 45/35 Rest 3 minsRead More

100 Partner Wallball Sit Ups Every 5 minutes for 4 rounds….. Run 500m EMOM 20 10 Wallball on ODD 15 Burpees on EvenRead More

Tabata DU Tabata Wallball Sit Ups For time: Run 400m 4 rounds of Cindy Run 400m 4 rounds of Cindy Run 400m 4 rounds of Cindy Run 400m 4 rounds of Cindy Run 400m A rounds of Cindy is: 5 Pull Ups 10 Push Ups 15 Air Squats Wear a vest for RXRead More

Tabata Sit Ups 5 rounds of: On a 5 minute clock; 50 Double Unders 10 Thruster to Push Press 95/65 10 Muscle Ups Max Effort BFB Rest 3 minutes between roundsRead More

Coaches choice starter EMOM 40 Rotate between: 2 Snatch 135/95 4 Push Press (from rack) 135/95 6 Power Cleans 8 DeadliftRead More

5 mins planks AMRAP 35 400m run 15 Walking lunge 115/75 15 Front SquatsRead More

100 Wallball Sit Ups EMOM 8 30 Double Unders ME DB Snatch 50/35 EMOM 20 10 Wallball on ODD 14 Burpees on EvenRead More

Tabata Box Jump Overs 20/24 Every 2 minutes for 5 rounds: 9 Deadlift 135/95 6 Hang Cleans 3 Push Press As fast and unbroken as possible! For time: Half Murph 800m Run 10 rounds of: 5 Pull Ups 10 Push Ups 15 air squats 800m Run Wear a vest for RX.Read More