Friday August 1st

Warm Up 10 Hang Cleans 10 Push Press 10 Front Squats 4 Rds NFT Practice Clean and Jerk   WOD Option #1 Grace 30 Clean and Jerks 135/95 For time Option # 2 Double Grace Games Style 60 Clean and Jerks 135/95 For...

Thursday July 31st

  Warm Up 400 m row/run then 10 SDHP 53/35 20 Sit ups 10 Box Jumps 3 rounds NFT   Practice Double Unders Take 10 min to work on Skill   WOD 15 Box Jumps 10 Overhead Squats 95/55 15 Slam Ball 35/25 10 Toe to Bar AMRAP 15...

Wednesday July 30th

Warm Up 20 Squats 15 Push ups 10 Hollow Rocks    5 Jumping Lunges (each Leg) 3 Rounds NFT   Strength Front Squats Warm up set 10 to 15 reps moderate weight Then Go Heavy Find one rep MAX   WOD 5 Dead Lifts 225/155 3 Handstand Push ups 7 Min EMOM Rest 4 Min then...

Tuesday July 29th

Warm Up Dynamic Stretching Fun With Coach   WOD 400 M run 21 Wall Ball 12 Burpees 4 Rounds For Time...

Monday July 28th

            Warm Up Annie Sit ups Double Unders 50,40,30,20,10   Skill/Practice Overhead Squats   WOD 10 Dead Lifts 115/85 8 Power Cleans 6 Power Snatch 10 Pull ups AMRAP 12...