A. Work up to Heavy Clean for the Day B. For Time: 30 Burpees 20 P Cleans (135/95) 10 Strict HSPU (20 with any modification) 20 P Cleans (135/95) 30 Burpees C. MobilizeRead More

A. Skill Work – BMU / Pull-ups B. For Time: 600 Meter Run 10 Bar Muscle-ups 20 WallBalls (20/14) 400 Meter Run 20 C2B Pull-ups 20 WallBalls (20/14) 200 Meter Run 30 Pull-ups (chin-over) 20 WallBalls (20/14)Read More

A. Strength: Bench Press 5 – 5 – 5 B. 6 Rounds for time: 10 Meter Lunge 15 Push-up 10 Meter Lunge 15 KB Swings (24/16) Sprint Back to Start (20 Meters) :30 REST C.  Reverse Tabata – “L” Sit HoldsRead More

A. Strength – Back Squat 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 10 Hollow Rocks 10 Back Squat (95/65) 10 Calorie Row *1/2 class start on A, Other on B for large classes C. Mobilize LegsRead More

A. Race to 100 Slam Balls (30/20) *Start with and EMOM – 7 Ring Row REST 2-3 Minutes B. Race to 50 T2B Start with and EMOM – 10 Lunge steps (Each step = 1) REST 2-3 Minutes C. Each Person 6 x 25 M sled-NFTRead More

20:00 AMRAP 10 Push Press (95/65) 15 Front Squat 20 Crunches 30 Bar Jumps (over=1, back=2) 1:00 REST B. Mobility – Wall Squat + splitsRead More

A. Strength – Snatch Grip RDL 5 – 5 – 5 (2 WU sets) B. Partner EMOM – 20:00 – Alternate Odd Minute- Partner 1 Work/Partner 2 Rest 5 Deadlift (Partners pick weight) 15 Push Ups (A-15/B-10/C-other) *max Row for meters in remainder of Minute Even Minute – Switch * Score DL weight and Max...Read More

A. OLY – 3 Sets – 2 P. Snatch (@knee) + 2 Snatch (@knee) + 4 OHS B. 10 Rounds for time: 5 Power Snatch (M:135/115/95,W:95/75/65) 10 WallBall (20/14) 20 Double-Unders (3:1) C. 50 Wipers (R+L=1 rep)Read More

2 Rounds for Max Reps (score total) 2:00 Kettlebell Swings (24/16 – American) 1:00 REST 2:00 Max Ring Dips 1:00 REST 2:00 Max Strict Pull-ups 1:00 REST 2:00 Max Burpee 1:00 RESTRead More

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