Mainsite 171227 “The Lyon” 5 rounds 7 squat cleans (165,105) 7 shoulder-to-overheads (165,105) 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing.Read More

“Half Murph” For Time: Run 800 meters 50 pull-ups 100 push-ups 150 squats Run 800 metersRead More

50-35-20 Box Jump (24,20) Wallball (20,14) Burpee TTBRead More

OTMx7 3 H.P.Snatch + OHS OTMx7 3 H.P.Clean + Split Jerk 3×3 Back SquatRead More

With a Partner AMRAP 40 1 SHSPU 2 Squat Cleans 3 Burpees over bar *Partner 1 completes 1 full round, then partner 2 completes 1 full round, and so on for the duration of the workout.Read More

Mainsite 151127 3 rounds 1000 m. row 42 KBS (24,16) 24 pull-upsRead More

AMRAP 20 9 Deadlifts 6 HPC 3 STOH 400 m. RunRead More

4 Rounds 15 CTB Pull Ups 30 Wall Ball 45 Double UndersRead More

5-3-1+ Back Squat 5-3-1+ Bench Press 5-3-1+ Deadlift (*75%of90 – 85%of90 – 95%of90)Read More

Teams of 3 3K Row (Switch every 200m.) *10 Burpees after each row 120 TTB’s (split between 3, 1 person working at a time) 3K Row (Switch every 200m.) *10 Burpees after each rowRead More