A.  Front Squat OT2:00 (14:00) 5@70% of 1RM FS, 3@75%, 1@80%, 5@75%, 3@80%, 1@85%+, Then 10 Back Squat @ 80% of 1RM FS B.  For time (15:00 cap):  27-21-15-9 WallBall (20/14) & T2B C.  5-6:00 Recovery Row or Easy BikeRead More

A.  Work up to a heavy set of 5 DL (3-4 attempts), 3 BJ after each B.  5 Rounds of 3:00 work / 3:00 rest 5 Deadlift (heavy) 10 Box Jumps (24/20) 15 Push Up (chest to deck) *Max AAB Calories **score DL weight and total caloriesRead More

For time: 3 Rounds of:  30 DU + 12 Pull Up + 8 HSPU Then run 800 Meters (or 1000 row) 2 Rounds of:  30 DU + 12 Pull Up + 8 HSPU Then run 600 Meters (or 750 row) 1 Round of:  30 DU + 12 Pull Up + 8 HSPU Then run 400...Read More

A.  Back Squat – 5 rep max (2 warm up, 3 attempts climbing) B.  “Not really Cindy” 25:00 AMRAP 5 KB Swings (American, HAP) 10 Push Up 15 Air Squats *every 5 rounds = 20 ab Mat SURead More

5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3 – Max MU in 5:00 or (5 Ring Dip & 5 ring Row AMRAP ) #4 – Bear crawl relay 5:00 (split up class into teams)Read More

A.  6:00 EMOM – 3-5 Strict Pull-ups + Plank the rest of minute B.  For time 1200 / 1000 row 75 thrusters (75/55) 50 pull ups 25 lunge steps (each=1) C.  12:00 easy row or bike, OT3, 6, 9 & 12 complete 10 “V”-upsRead More

A.  deadlift 5 – 3 – 1 B.  For time 21  Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run 9 Deadlift (315/205) 400 Run C.  NFT 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) *can breakup as neededRead More

A. DB  Bench Press  5 – 5 – 5 – 5 – 5 10-1 T2B  (double k2e on ground) *5 HSPU + 200 Sprint after each round C.  3 x 1:00 hollow hold / 1:00 rest D.  3 x 1:00 arch hold / 1:00 restRead More

A.  3 rounds  – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00 Rest B. Take 5:00 to find largest UB set of DURead More