A.  0-18:00 – OT3:00 x 5 Rounds – 5 Front Squat (increasing) *after each set complete 5 strict DB Press B.  18:00-28:00 – For Time:  15 – 12 -9 Thruster (115/75) & Strict Pull-Ups C.  28:00 – 37:00 – 3 Rounds Rowing (9:00) Minute 1 – 20-25 S/M (Bike=55-60 rpm) Minute 2 – 25-30 S/M...Read More

A.  Work up to heavy Power Snatch B.  10 Rounds for time (25:00 CAP) 2 Power Snatch (Heavy) 4 Muscle Ups (Ring or Bar) 30 Double Unders C.  Athletes Choice – 4:00 CoreRead More

A.  7:00 EMOM – 10 T2B (or :30 Work) B.  For time: 30/25 Cal AAB 60 Push Up 90 Alt Pistols (box step up option) 1200 Run C.  MobilizeRead More

A.  Deadlift 3 – 3 – 3 (reset after each rep) B.  OT3:00 for 24:00 4 Deadlift (Heavy) 8 Burpee Box Jumps (24/20) 16/12 Cal Row C.  Mobilize Legs (oly wall stretch)Read More

A.  20:00 AMRAP 400 Meter Run 20 GHD Sit-Up (25 Ab Mat) 20 Meter OH Lunge Step (45/25) 20 Meter Bear Crawl B.  5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest)Read More

A. DB Bench Press 10-8-6-4-2 *after each set = 5-7 Strict Pull Ups B. 4 Rounds for Time: 300/250 Meter Row 20 Goblet Squat (24/16 kg) 1:00 Rest C. 100 Crunches NFTRead More

For Time: 1 Mile Run, then: 4 Rounds: 50 DU + 40 Lunge Steps + 30 KB Swing (24/16) Then, 3 Rounds NFT: 20 Hollow Rock + 1:00 Plank + 20 Reverse Hyper (GHD)Read More

A. Rope Climb Skills or 5 Hybrid climbs (2-3 leg less pulls then legs) B. 5:00 AMRAP / 2:00 Rest #1 – 25 M Sled Push (Heavy) + 2 Rope Climb #2 – 10/8 AAB Calorie + 10 T2B #3 – 10/8 Row Calorie + 10 Burpee over ErgRead More

A. Hang Power Snatch 3 – 3 – 3 – 3 B. 21:00 EMOM #1 – 10 Hang Power Snatch (115/75) #2 – 10-15 Box Jump Over (24/20) #3 – 10 HSPU (5 strict + 5 kip) C. Shoulder MobilizationRead More

Hero Mash or Murph if they can’t attend Saturday 2 Rounds: “Micheal “ 800 Meter Run (or 1000 Meter Row) 50 Back Extentions (superman) 50 Ab Mat Sit-ups “Brenton” 100′ Bear Crawl 100′ Standing Broad Jump *One round of each 2 times throughRead More