“Tosh Sprints” 3 Rounds for time of: 200m Sprint, rest equal time + 300m Sprint, rest equal time + 400m Sprint, rest equal time. *200m = Mailbox & Back *300m = Stop Sign & Back *400m = Belfry Sign & Back Core: 10 Ring Push ups 15... Continue Reading

1.  Squat Clean and Jerk (no more than 15 min) Work up to a 3-Rep max, TnG 2.  EMOMx5 5 TnG Squat Snatches, across. 3.  For Time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 Box Jumps, 24/20″ Warrior Throwdown Saturday starting @ 9am SHARP the... Continue Reading

1.  Snatch 1RM 2.  10 RFT: 10 TTB 10 Ground to Overhead, 95/65

1.  “Diane” 21-15-9: Dead Lift, 225/155 HSPU 2. Strength 3 x 5 Back Squat (pick a weight and use for all sets)  

REST DAY!!!