Physical Training

10-minute Warm-up/Set-up 24-Minute Partner AMRAP. (OUTSIDE) The Rules The goal is to end with the most reps of the KB complex, so keep a running count of rounds. Communication is key.

10-minute Warm-up/Set-up 5 rounds Three-person workout. Begin the workout with 1 person at each station. Rotate Exercise when Ski Erg and Thruters are completedThe goal is to maximize sandbag hang cleans while Ski-Erg is working.Cannot start the sandbag hang cleans until the Ski-Erg is running and must stop when the Ski-Erg is completed. The goal…

10-minute Warm-up/Set-up 20-minute AMRAP (partners) Wall Balls must be thrown while their partner is completing the 400 meters. 1 partner starts on the runner, and the other begins on Wall Balls. Switch when both are complete.

36 Minutes Zone 2

8 Rounds E1.5MOM As a Team, Complete 3 Rounds For Time round 1: 30 reps / Athleteround 2: 20 reps / Athleteround 3: 10 reps / Athlete Partition as neededAll athletes have to complete each round’s required reps/athlete.

15-minute Set-up/Warm-Up Life’s a sprint, not a marathon! 6 rounds Every 4 minutes Modified CrossFit WOD for the day

10-minute Set-up/Warm-Up 8 Minute AMRAP (U go, I go) 2 Minutes Rest 8 Minute AMRAP (U go, I go) 2 Minutes Rest 8 Minute AMRAP (U go, I go)

10-minute Set-up/Warm-Up 6 Rounds For Time Attempt to go unbroken on the wall balls. Sport

5-minute Set-up/Warm-Up Deadlift – (15 to 20 min) The weights are for reference only. Make adjustments based on your needs. The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous. 6 Rounds For Time Attempt to go…

15-minute Warm-Up For Time