1. Warm Up - 10 Minutes 2. Teaching - 5 Minutes 3. Metcon - AMRAP x 15 12 Alternating Box Step Ups with Sandbag (20" with 50/35) 200m...

1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 25 "Strongman Style" - Teams of 4-5 Prowler Push Hand over Hand Sled...

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap “Power Hour” For Time: 50 Clean and Jerks 135/95 On...

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Jack Squat" 21 - 15 - 9 Front Squat 135/95...

1. Warm Up & Mobility - 12 MInutes 2. Teaching - 13 Minutes 3. Strength - 15 Minutes Deadlift - Building to heavy single 4. Metcon -...

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes "Fight Gone Bad" 3 Rounds of 1 Minute at Each Station:...

1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 35 Minutes "Team Tosh Sprints" Teams of 2: 3 RFT 200m Run 400m Run 600m Run

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 20 Minutes 3. Metcon - 15 Minutes "Heartbreak Kid" 3 Rounds: 10 Front Squats (185/135)...

1. Warm Up & Mobility - 10 Minutes 2. Teaching - 20 Minutes 3. Metcon - 30 Minutes "Captain Crunch" AMRAP x 4 3 Rounds: 12 Deadlifts...

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength - 15 Minutes Back Squat Build to heavy set of 3 4. Metcon - 15...