menu close menu

Latest Posts

0 comments

All Hallow’s Eve

Warm-up: Coach's Choice. Skill Sesh: 10 min to work on any skill you choose. Conditioning: Teams of 2 2 rds (30 min cap) 2K row 100 WallBall 50 DeadLift (135/95) 25 STO

read more
0 comments

Mischief Might

Warm-up: 3 minutes of row, run or AD + 3 Min of Mobility ankles/hips/shoulder + 5 Min 10 single leg DeadLift 10 Pass Throughs 10 O/H Squat 3 Broad Jump 10 Wall Squat Strength: Every 90 sec for 16 min 1 Snatch Pull 1 Snatch then... Every 2 min for 10 min 3 O/H Squat -work to a peak. Conditioning: 5 min Amrap 5 Hang Squat Clean 10 Push-up 1 min Rest 1 min Max ...

read more
0 comments

ABeast Mode

Warm-up: 3 minutes Run, row, or Airdyne at easy pace then... 7 minutes 10 Banded Good mornings 10 Banded Scap pulls (hook to rig) 10 Goblet Squat 7 Push-up plus 10 Pass Throughs Strength: 16 minutes Even- 3 Bench Press Odd- 6 Double KB Row Conditioning: 20 min Amrap 25 Butterfly Sit-up 25 Air Squat 25 KTE 25Ball Slam 25 Flutter Kick(2 count) 25 Ring Dip

read more