A. Strength: Floor Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C. Tire Flip Race *split teams, race a tire around the 200 loop, alt flipsRead More
On a Running Clock: A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B. 10-20:00 complete “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-ups *rest in any time remaining C. 20-30:00 Row Intervals :20 Sprint / :40 RESTRead More
A. 5 Rounds :30 Front Squat (135/95) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B. 6:00 Rope Climb RelayRead More
A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps 10 Meter HW Walk *2:00 Transition between segmentsRead More
A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing) B. 4 Rounds for time: 5 Muscle Ups 10 Power Snatch (115/75) 50 Double Unders C. 50 Wipers NFTRead More
A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run C. 3 x 20 Reverse Hyper (GHD)Read More
A. For Time: 200 Meter Run 50 OHS (95/65)(60 reps with bar only, or front squat) 400 Meter Run 40 Box Jump (24/20) 600 Meter Run 30 OHS (115/75)(40 Reps with bar only or front squat) 800 Meter Run 20 Box Jumps (30/24) B. OLY Wall Sit/splitRead More
A. DeadLift: work up to heavy 5 rep for day B. For time (12:00 CAP): 20 SHSPU (any mod=30 reps) 30 Burpee over Bar 40 Pull-up *EMOM – 5 DeadLift (275/180 ) C. Teams of 3 – 8:00 for max meters F.C. 40 Meter Farmer Carry (HAP) One hold plank One REST *rotate after farmer...Read More
