A. Warmup

3-4 Sets NFT

6-8 reps/arm Half Kneeling Kettlebell Press Tempo 3111

30sec Wall Sit

+ Scapular Positional Strength and Active Mobility Work

3-4 sets

Prone Y’s on Floor – 12 reps (pause 2sec at top of each rep)

B. 3 sets of the following complex each movement has the tempo and goes right into the next

3331 Good Morning x 3 reps

3131 Kang Squat x 3 reps

3111 Back Rack Reverse Lunge x 4 reps alternating (2/leg)

C. This is our “metcon”

Record each time on the whiteboard

4 Sets

6-8 Strict Pull Ups 30X0

40 Double Unders

10-12 Push Ups 30X0

Airdyne 60sec @ 85% Effort

rest walk 75sec between sets

*you may also row

* Pull up scaling option: jumping pull up negatives with controlled 3 second descent or use a band for assistance

* Triple the number of double unders as singles if you do not have this skill – accumulate volume in your warmup for practice if you wish

*ring push ups for coaches challenge

D. Back Squat

42X1; 5 Reps Every 3:30 x 4 sets

E. 3 sets of the follow triplet superset

Goblet Loaded Curtsy Step Down

40X1; 6-8/leg

*box height just below knee height

Dumbbell Bench Press

2121; 6-8reps

Banded Tricep Extensions

20X0; 16-20reps

Recent Posts

See All


A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40