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

20:00 AMRAP 400 Meter Run 20 WallBalls (20/14) 10 T2BRead More

A. Work up to Heavy 3 Rep Clean and Jerk B. “DT” 5 Rounds for time: 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerks C. Cooldown – 500 Meter RowRead More

A. Weighted Good Mornings 5 -5 -5 B. For time: 30 – 20 – 10 DB Snatch (H.A.P.- alternating) Pull-up 3:00 REST, then: C. 5:00 AMRAP 5 Burpee (sprint) :10 RESTRead More

A. Skill Work: Ropes/Pistols B. 5 Rounds for max Reps: 1:00 Pistols (alternating) 1:00 Box Overs (24/20) 1:00 Rope Climb 1:00 RESTRead More

24:00 Running Clock: 6:00 EMOM Odd: 15/10 Calorie Row Even: 10 Bench Press (155/105) 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Ab mat Sit-up 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Push Ups 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Slam Balls (30/20)Read More

A. Strength: OHS 3 – 3 -3 (:02 pause at bottom) B. “Nancy” 5 Rounds for time (A-5/B-4/C-3): 400 Meter Run 15 OHS (95/65) C. Core: 100 CrunchesRead More