12 Days of CFWP 1 Snatch (115/75) (squat)2 Front Squat3 Push Press4 Box Jump (24/20)5 Power Clean6 Pull-up7 Wall Ball (20/14)8 Burpee to Plate (25/15)9 Deadlifts10 Overhead Plate Lunges (25/15)11 Kettlebell Swings (53/35) 12 Ground to OverheadRead More

Warm-up: 200m Run then 3rds of: 4 Tempo Pushups @1111 6 Squat to High Knee Raise 8 Superman Punches Strength: Every Minute on the Minute x 12min (4 sets) 1- Barbell Front Rack Alternating Lunges x 8 reps + 8 Alternating Split Squat Jumps 2- Squeeze Chest Press x 8 @3111 (This should take 48...Read More

Warm-up Strength: Every 2:00 x 10min (5 sets) 2 Front Squat + 2 Back Squat Conditioning: 3rds for time 50 Double-unders 15 Toes to Bar 12 Hang Power Clean 9 Front Squat 6 Shoulder to Overhead Rx 95/65 Rx+ 135/95 Finish: 8 sets 20sec Hollow Hold 10sec RestRead More

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Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she...Read More

Mobility: Coach Choice Skill: Pull-ups   Conditioning: Every Minute on the Minute x 20min 1- 20sec Bottom Goblet Hold with Kettlebell + 5 Plank Burpees 2- 2 Wall Walk + 20sec Nose to Wall Handstand Hold 3- 20 Russian Kettlebell Swings 4- 60sec Bike, Row, Ski 5- RestRead More

Warm-up Strength: Every 2:00 x 8min (4 sets) Sumo Deadlift x 5 reps @2112 Conditioning: 400m Run 15 Unbroken Power Clean and Jerks 400m Run 12 Unbroken Power Clean and Jerks 400m Run 9 Unbroken Power Clean and Jerks 400m Run 6 Unbroken Power Clean and Jerks *200m Run penalty for any stop, drop, or...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Ring Row with 2sec pause with rings at the chest 8 Single Arm Overhead Walking Lunges with a light dumbbell (4 each arm) Strength: Every Minute on the Minute x 16min (4 sets) 1- Dumbbell Front Rack Walking Lunges x 12-16 steps 2- Banded...Read More

Warm-up: 200m Run then 2rds of: 2 1 and ¼ Front Squats 3 Thrusters 4 Back Squats 5 Strict Press 6 Ring Row Strength: Every 2:30 x 10min (4 sets) 2 Front Squat + 3 Back Squat *Perform 2 front squats, rack the barbell, and immediately begin 3 back squats with the same weight. Last...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Power Clean + Hang Clean + Clean Conditioning: As Many Rounds and Reps as Possible in 12min of: 12 Wall Balls 20/14 to 10ft 9 Box Jumps 30/24 6 Squat Snatch 115/75 3 Bar Muscle-ups or As Many Rounds and Reps as Possible in 12min of: 12...Read More