A. Bench Press 10 – 8 – 6 – 4 – 2 B. 3 Rounds for time: 500 Meter Row 50 Double Unders 10 Bench Press (155/105) 1:00 RESTRead More

A. Back Squat 5 – 5 – 5 B. For max Reps 0-3:00 100 KB Swings (24/16 – american) 3-6:00 75 GHD Sit-ups (or 100 Ab Mat) 6-9:00 25 Muscle Ups (sub 2:1 ring row+ring dip) 12-15:00 “L” sit holds C. Banded Shoulder MobilizationRead More

A. For time: 25 K2E & 25 Ring Push-ups 200 Meter Run 20 K2E & 20 RPU 400 Meter Run 15 K2E & 15 RPU 600 Meter Run 10 K2E & 10 RPU 800 Meter run 5 K2E & 5 RPU B. MobilizeRead More

5 Rounds – 3:00 work/3:00 rest 20 Box Jumps (24/20) 5 Clean & Jerk (M:155/135/115, W:105/95/75) Max Front Squat in time remaining *score Front Squat RepsRead More

3 Rounds (no count, just work) 2:00 Slam Balls (30/20) 1:00 REST 2:00 Shuttle Run (10m/back/20m/back=1) 1:00 REST 2:00 5 Hollow Rock + 5 Superman (back & forth) 1:00 RESTRead More

A. Mini-Murph (Memorial Murph Prep) 800 Meter Run (optional 1 mile) 50 Pull-ups 100 Push Ups 150 Air Squats 800 Meter Run (optional 1 mile) *Run start and finish, break up pull/push/squat in any order B. Mobilize – wall sits/splitsRead More

A. Work up to heavy 3 Rep Hang Power Clean B. 4 Sets – 4:00 AMRAP/1:00 Transition weights 5 Hang Power Cleans (95/65) 5 Bar Facing Burpees 5 Ring Dips *increase your HPC weight each round Score rounds and weightsRead More

A. Strength Press 3 – 3 – 3 Push Press 5 – 5 – 5 B. For max Reps 3:00 Wall Ball (HAP – 10′ target) 3:00 Box Jumps (athlete choice) 2:00 Wall Ball 2:00 Box Jumps 1:00 Wall Ball 1:00 Box Jumps C. Ring of FireRead More

A. 6:00 EMOM – Snatch Pull + Snatch + OHS Combo B. For time (Angie Style) 75 Power Snatch (75/55) 100 Ab Mat Sit ups 125 Double UndersRead More

A. For time: 4 Rounds 21 Calorie Row 15 T2B 9 Strict Handstand Push-up 1:00 REST B. Shoulder Band Stretches (on own)Read More