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Seek And Destroy

Warm-up: Coach's Choice. Skill: 10-15 minutes to work on the skill of your choice. Teams of 3 10 min Amrap A) 10 Burpees Over Partner B B) Plank C) Max Kb Snatches (53/35) -your score is total snatches. 2 min rest 10 min Amrap 2500 m Row 150 WallBalls -Partition as needed but

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Sho Nuff

Warm-up: 250 m row (easy pace) 10 tempo goblet squats (4 sec down/4 sec up) 10 Tempo Ring Rows (4 sec down/4 sec up) + Mobility Child's Pose Elevated pigeon (on a box or bench) Lunge Stretch Saddle Straddle Strength: 20 minutes 3x15 Back  Squat 6x3 weighted Chin-up -try to be 5-10 pounds heavier than last week. Conditioning: 5 rds 10 Hang Clean 10 TTB every other minutes on the minute ...

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Mojo Rising

Warm-up: 250 row 15 Pass Throughs 10 O/H Squat 10 Chin-up Barbell Cycling: Emom for 10 minutes 5 Tap & Go Snatch -Don't Worry about the weight! Practice cycling through without stopping at the hips or thighs. 30 min 1st min Cal Row 15/10 2nd min Max Flutter Kicks 3rd min 20 jumping lunges 4th min Max Russian Twist (15/10# plate) 5th min 15/10 ...

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