“Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)Read More

“Paul Bunyan” AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 15 Deadlifts (225/155)Read More

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split JerkRead More

“Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups 
rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar 
rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-upsRead More

Back Squat 3 Sets of 5 “Thin Air” 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Assault BikeRead More

Deadlift Heavy Set of 10 “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault BikeRead More

“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-upsRead More

“Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row...Read More

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)Read More

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55)Read More