menu close menu

Latest Posts

0 comments

PH Elders

Warm-up: Coach's Choice. Skill: 10-15 minutes to work on Weaknesses Teams of 2 For Time- 800 M Run (both run together) 60 BallSlam 60 KB swing 60 Burpee 400M RunĀ (both run together) 40Pull-up 40 DB Thruster 40Push-up 200 M RunĀ (both run together) 20 DB Snatch (L) 20 HSPU 20 DB Snatch (R)

read more
0 comments

Juice Box

Warm-up: 4 min (easy Pace) 10 Ball Slam 5 Burpee 2 Strict Pull-up or negative + Foam Roll- Hips/lats/ quads + Puppy Dog Lunge Pigeon Saddle Straddle Strength: 20 minutes 6 sets 5 Front Rack Lunge Step (per side) 5 Pendlay Row 2 Depth Jumps For Time 12 min AMRAP 10 Cal Row 5 Snatch (95/65) 10 O/H Squat

read more
0 comments

Box Water

Warm-up: 1K Row (easy) 250 m ROW SPRINT + Foam Roll- quads/hips/back + Thread The Needle Pigeon on Box Lunge Saddle Straddle Strength: Every 2 min for 20 minutes 2x2 Cleans @50% 2x2 Cleans @60% 2x2 Cleans @70% 2x2 Cleans @80% 2 Cleans @70% For Time: Partition Any Way 100 Ring Dips 100 WallBall Sit-up 100 Step-ups 100 TTB (sub Knee raise as high as possible) *EMOM-3 Burpees

read more