We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More



[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
HSPU                                                     Ring Rows
Hollow body (1 rock=1 rep)         GHR
Front Squat (ATG)                           Overhead Squat (ATG)
Sotts Press                                          MWOD
-Run 200m, include some sprints.


[accordion title=”S&C WOD”]

Newport Beach Crippler
For time
30 Body weight back squats
Run 1600m

[accordion title=”Assistance”]
Sled Drag 10m x 5


[accordion title=”Cool Down”]

-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE                             BOF Hops
Kipping HSPU Drill                            Reverse Hypers
MWOD                                                 Box Breathing


[accordion title=”Intent”]

This is a benchmark workout, Strength endurance and speed strength and a focus. Keep skill maintained on the run. Then sled drags, practice for next weeks wod! Find a heavy weight you can fast walk but not run with, try sub 4:00 mph.




book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy