Coaches warm up


Mental gains

1 set of max wall balls


Pull Up Progression(week 5)

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan. We will be doing this 3 days a week and will retest in about 6-8 weeks.


Conditioning (18’ Time Cap)

“For Time”

1,000m row

1,000m run 

100 double unders

50 Handstand push ups