Zack 5 Rounds 2 Muscle Ups 21 P. Cleans (95,65) 29 Air SquatsRead More

Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs Read More

AMRAP 10 Ascending ladder 2-4-6-8… Box Jump Overs DB Snatch (50,35) AMRAP 10 Ascending ladder 2-4-6-8… Cal Row Burpees Over the ErgRead More

Work up to a heavy squat snatch 15 Power Cleans (155, 105) 800 m. Run 15 Squat Snatch 800 m. Run 15 Power CleansRead More

3-3-3+ Back Squat 3-3-3+ Bench Press 3-3-3+ Deadlift (*70%of90 – 80%of90 – 90%of90)Read More

With a partner Take turns picking cards until the deck is complete Deck of cards Jokers (25 m. Prowler Push) Hearts – Burpees Diamonds – Lunges (L&R=1) Clubs – Sit Ups Spades – KBS (53,35)Read More

12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of...Read More

Work up to a heavy HPC 5 Rounds 75 DU’s 10 HPC (135,95) 2 Rope ClimbsRead More

5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift (*65%of 90 – 70%of 90 – 75%of 90)Read More

Teams of 3 (or 4) Waterfall Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)Read More