“Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Machines.Read More

Front Squat 3 Sets of 5 “Wasabi” For Time: 5 Laps (1,000 Meter Run) 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing BurpeesRead More

“Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats Barbell: (95/65)Read More

“Back Seat AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)Read More

“Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.Read More

“Under Fire” For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-upsRead More

“Last Legs” Teams of 3: 0:00 – 5:00 – Max Front Squats 5:00 – 10:00 – Max Calorie Row 10:00 – 13:00 – Rest 13:00 – 18:00 – Max Back Squats 18:00 – 23:00 – Max Calorie Bike Squat Loads Increase Every 30 Reps: Front Squats 0-30 Reps (115/80) 31-60 Reps (135/95) 61-AMRAP (155/105) Back...Read More

“The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)Read More

Strength Strict Press – Build to Heavy Set of 1 Push Press – Build to Heavy Set of 3 Push Jerk – Build to Heavy Set of 5 “Nonstop” AMRAP 8: 7/5 Calorie Assault Bike 10 Wallballs (20/14)Read More

Strength Deadlift – Build to Heavy Set of 3 “Dead Meat” For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135)Read More