A. Work up to Heavy C&J for Day B. 12:00 AMRAP (Increasing Ladder) 1,1: 2,2: 3,3: 4,4: 5,5…… Squat Cleans (M:155/135/115/95,W:105/95/75/65) Box Jumps (24/20″) C. Accumulate 2-3:00 “L” sitRead More

20:00 AMRAP 400 Meter Run 20 WallBalls (20/14) 10 T2BRead More

A. Work up to Heavy 3 Rep Clean and Jerk B. “DT” 5 Rounds for time: 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerks C. Cooldown – 500 Meter RowRead More

A. Weighted Good Mornings 5 -5 -5 B. For time: 30 – 20 – 10 DB Snatch (H.A.P.- alternating) Pull-up 3:00 REST, then: C. 5:00 AMRAP 5 Burpee (sprint) :10 RESTRead More

A. Skill Work: Ropes/Pistols B. 5 Rounds for max Reps: 1:00 Pistols (alternating) 1:00 Box Overs (24/20) 1:00 Rope Climb 1:00 RESTRead More

24:00 Running Clock: 6:00 EMOM Odd: 15/10 Calorie Row Even: 10 Bench Press (155/105) 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Ab mat Sit-up 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Push Ups 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Slam Balls (30/20)Read More

A. Strength: OHS 3 – 3 -3 (:02 pause at bottom) B. “Nancy” 5 Rounds for time (A-5/B-4/C-3): 400 Meter Run 15 OHS (95/65) C. Core: 100 CrunchesRead More

A. In groups of 3, 15:00 for max KB swings: One runs Sandbag 200 Meters, rotate on completion of run One accumulates max KB Swings (24/16-american) One holds Handstand B. Rope Climb Relays – 5:00 for max C. CORERead More

A. 6:00 EMOM – HH Psnatch+HPSnatch+Psnatch B. “Isabel” 30 Snatch for time (135/95) REST 3:00 C. 8:00 AMRAP 20 Double Unders 20 AB Mat Sit-ups 1:00 PlankRead More

A. OT3:00 for 21:00 30 Weighted Lunge Steps (45/25)(each step=1) 15 GTOH (45/25) 15 Push ups *rest in any time remaining in the 3:00 B. Wall Sits/SplitsRead More