A. Bench Press 5 – 5 – 5 – 5 – 5 (increasing) B. 10:00 Increasing Ladder – 3, 6, 9, 12, etc Wall Ball (20/16) Box Jumps C. 100 Partner Sit-ups with WBRead More

For Max Reps: 4:00 AMRAP / 2:00 REST #1 – 10 Cal Row & 5 Burpee Over ERG #2 – 10 KB Swings (24/16kg) & 5 KB Thruster (5 ea arm) #3 – 10 Cal Row & 5 Burpee Over ERG #4 – 10 KB Swings (24/16kg) & 5 KB Thruster (5 ea arm) #5...Read More

HAPPY 4th of JULY!!! “WHITE” Five rounds for Time: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National...Read More

A. “Air Force” – For time – 18:00 CAP 20 Thruster (95/65) 20 SDLHP 20 Push Press 20 OHS 20 Front Squat *at start and EMOM = 4 Burpees B. 5 Rounds NFT – 30 Crunches & 20 SupermanRead More

A. Legless Rope Climb Skills 4 if you have them, Rope Pull-up practice if not B. 4 Rounds for Max Reps 1:00 Slam Ball (30/20) 1:00 Double Unders 1:00 Ring Dips 1:00 REST C. NFT – 4x25M Planche Crawls, rest between setsRead More

A. 6:00 EMOM – Push Press+Push Jerk+Split Jerk (increasing) B. 4 Rounds 500 Meter Row 15 S.T.O.H. (M:135/115/95,W:95/75/65) C. Shoulder MobilizationRead More

A. Warm up to Deadlift Weight B. OT8:00 for 3 Rounds (24:00) 800 Meter Run (600 option) 12 Deadlift (225/155) 30 Ab Mat Sit-ups (20 GHD option) *rest in any time remainingRead More

A. Work up to heavy Power Clean B. For time: 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-upRead More

A.  10:00 EMOM Odd Minute:  12 Front Squat (115/75 Even Minute:  30 Double Unders 3:00 REST B.  5:00 AMRAP 6 Thruster (95/65) 12 GHD Sit up 3:00 REST C.  5:00 AMRAP 6 Strict Press (75/55) 12 Box Step Up (75/55) 2:00 REST D.  Tabata Hollow Rock, crunches during restRead More

A. Weighted Pull-Ups 3-3-3-3-3 B. “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (24/16) 12 Pull-Ups  Read More