Back Squat Build to a Heavy Set of 3 “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air SquatsRead More

“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes BetweenRead More

”John Deere” For Time: 21-15-9 Row Calories Assault Bike Calories* 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Assault Bike Calories* 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Assault Bike Calories* *Women’s Assault Bike Cals: 15-12-9Read More

3-Position Power Snatch Build to Heavy Complex “Double Dribble” 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80)Read More

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-upsRead More

“Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)Read More

Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie RowRead More

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double UndersRead More

Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 21/15 Calorie Schwinn BikeRead More

“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50)  Read More