For Time (20:00 CAP) 200 Double Unders (2:1 Singles or Killer Ropes) 100 WallBalls (20/14) 50 Pull Ups 25 Ring DipsRead More

A. Strength- 5 rounds: HHang PSn+Above Knee PSN+ PSn B. 3 Rounds for Max Reps of each: 2:00 Power Snatch (95/65) 2:00 Box Overs (24/20) 1:00 REST C. Core NFT – 100 CrunchesRead More

A. Strength – Back Squat 5 – 5 – 5 B. 12:00 AMRAP 5 Hang Power Clean (M:135/115/95, W:95/75/65) 10 Front Squat 15 Burpee over Bar (lateral or bar facing) 1:00 REST C. NFT – 5 x 5 strict T2BRead More

0-3:00 250 Meter Row and 25 Push Ups (A-25,B-20, C-15) 3-6:00 30 Slam Balls & 20 SB Russian Twist (R+L=1) 6-9:00 250 Meter Row and 25 Push Ups 9-12:00 30 Slam Balls & 20 SB Russian Twist (R+L=1) 12-15:00 250 Meter Row and 25 Push Ups 15-18:00 30 Slam Balls & 20 SB Russian Twist...Read More

Buy in: 800 Meter Run (or 10 laps), then: 4 Rounds: 25 Unbroken Wall Balls (20/14) 25 Box Jumps * each WB break=25 meter Sled push on the spot Cash out: 5 Tire Flips (10 if you flip with partner)Read More

A. Work up to heavy P. Clean for day B. For Time (20:00 Cap): 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean *after each set, complete 4 Lunges (w/bar) & 1 Rope Climb *Rope Mod: 6 Ring Row C. NFT – 3 x...Read More

A. Bench Press 5 – 5 – 5 B. With a 12:00 Clock, Row 1000 Meters. In the time remaining: AMRAP: 10 Bench Press (155/105) 10 Slam Balls (30/20) 20 Double Unders (3:1 singles) C. NFT – 40 Hollow RocksRead More

5 Rounds: 1:00 Kettlebell Swings (24/16kg) 1:00 Burpee (Jump to 6″ above reach) 1:00 AB Mat Sit-up 1:00 RESTRead More

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 B. 10:00 increasing Ladder 3 P. Press (M:115/95/75, W:75/65/55) 3 T2B 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc C. Shoulder MobilizationRead More

A. Pull-up Technique B. “kind of Cindy” 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score...Read More