30 TGU (10 min cap) Tabata DU Tabata KBS Tabata Cal Row Rest 4 mins For time: 1k Run 50 Thrusters 45/35 30 HSPURead More

10 Skin the cats EMOM 15 Run 150m AMRAP 12 5 Box Jump Overs 30/24 10 STOH 115/75 15 Sit UpsRead More

Coaches choice warm-up EMOM 30 15 Wallball on ODD 15 Burpees on EVEN Continue with 15/15 to failure. When you can no longer complete the movement in the minute, move on the next movement and complete 12/12. Then 9/9. On the last rounds of movements do 15/15 regardless of time.Read More

5 mins planks EMOM 8 1 Squat Clean 155/105 2 Hitch Rep Front Squats 1 Push Press 1 Power Jerk 1 Split Jerk For time: 500m Run 25 Pull Ups 50 Push Ups 75 Air squats 500m Run 25 Pull Ups 50 Push Ups 75 Air Squats 500m Run Break Up work as needed. Break...Read More

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