Warm up - Coaches choice A) 5 x 5 front squat B) Pull ups x 5 to failure (Kipping or Strict) C) Toes to bar x 5 to failure D) 800m run x 3

Warm up - Coaches choice A) Strict Press - 5 x 3 B) 12 minute AMRAP 4 x Snatch 8 x Overhead Press 16 x Goblet Squats 60/45

Barbara - 5 rounds for time 20 x Pull ups 30 x Press ups 40 x Sit ups 50 x Air squats 3 minutes rest

Warm up - Coaches choice A) 1 RM Back squat A1) 5 x 1 @90-95% of 1RM B) 10 minute AMRAP 6 x Deadlifts 100/80 8 x pull ups 10 x HSPU

Most people know the 4th of July as American independence day, but for me, it has a whole different meaning. On the 4th of july 2012 I...

Warm up - Coaches choice 1 mile run 30 double unders 30 air squats 30 double unders 30 press ups 30 double unders 30 box jumps 30 double...

Warm up - PVC pipe tekkers, building into barbell tekkers on clean and jerk A) 5 x 5 Clean and Jerk B) 10 rounds for time 8 x Push Press...

Warm up - Mobilize and build to a heavy 3 rep front squat A) 5 x 3 Front squats B) 27 - 21 - 15 - 9 OH Squat 30/20 C2B Pull ups KB Snatch...

Annie 50 - 40 - 30 - 20 - 10 Double unders Sit ups

Warm up - Coaches choice A) Seated strict press 5 x 3 A1) EMOM 0 - 5 : 3 x Push press 5 - 10 : 3 x Split jerk B) Hang snatch 1 2 3...