Workout PARTNER WORKOUT TEAMS OF 2… AMRAP x 15 MINUTES P1…COMPLETE 1 ROUND 5 HSPU or push ups 10 Slam Balls (30/20) 15 Sit-ups P2…PERFORM Max Back Squat (155/105)|(135/95)|(95/65) *P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back […]

STRENGTH/SKILL ON A 15:00 RUNNING CLOCK… Establish 1RM Clean & Jerk WOD FOR TIME 30 Wall Ball (20/14) 5 Power Clean (185/125)|(155/105) 20 Wall Ball 5 Power Clean 10 Wall Ball 5 Power Clean PUREFIT 20 Wall Ball, 10 Med Ball situps, 5 Med Ball Clean 15 Wall Ball, 10 Med Ball situps, 5 Med […]

WOD 3 SETS FOR MAX REPS 2:00 DB Push Press (50/35)|(35/25) -Rest :30- 2:00 Double Under -Rest :30- 2:00 KB Goblet Lunge (70/53)|(53/35) -Rest :30- COOL DOWN 8:00-10:00 GROUP MOBILITY *Focus first half of the session opening up calves on horn of the KB. In second half, have the athletes spend time opening the lats […]

Mobility/Open gym 5:30 am Gymnastics/Open gym 5:30 pm

STRENGTH/SKILL ON A 15:00 RUNNING CLOCK… Establish 1RM Snatch WOD FOR TIME 10,9,8,7…1 Hang Power Snatch (95/65)|(65/45) *5 Strict Pull-ups then 50m Shuttle Run after full set 15:00 Hard Cap *For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths. PUREFIT 10,8,6,4,2  Alternating KB/DB Snatch 5 Pullups 50 M Shuttle (run […]