400 Meter Run (they have 3:00 to complete) Tabata – DB Snatch 400 Meter Run (they have 3:00 to complete) Tabata – Manmaker (push-up+rt row+lt row= 1 rep) 400 Meter Run (they have 3:00 to complete) Tabata – Ab Mat Sit-up *score each movement total reps on tabataRead More

A. Work Up to Heavy 3-Rep Deadlift (8:00) B. 7:00 AMRAP 5 Deadlift (225/155) 10 Wall Ball (20/14) 2:00 REST C. 7:00 AMRAP 5 T2B (Advanced BMU option) 10 Slam Balls (30/20)Read More

A. 15:00 AMRAP 10 Kettlebell Swings (32/20kg) 1 Shuttle Run (5M-10M-15M-20M) 10 SDLHP (KB) 1 Shuttle Run (5M-10M-15M-20M) 10 Shoots (back and forth on paralletes) 1 Shuttle Run (5M-10M-15M-20M) B. 50 4-count Flutterkicks (with KB)  Read More

A. Split Jerk – Work up to Heavy Single/technique B. 15:00 EMOM Minute #1 – 10 Strict Press (95/65) Minute #2 – 12 T2Ring Minute #3 -14 Box Jumps (24/20)   ENDURANCE: 4 Rounds for time: 500 Meter Row 40 WallBalls 30 Superman 10 TGURead More

A. 3 Rounds for time: 20 Weighted Lunge Steps (45/25 Plate-hold in any position) 10 GTOH (plate) 20 Weighted Lunge Steps 10 Weighted Sit-up *rest as needed, then on your own clock B. 5:00 Max Rope Climbs (can share/partner)Read More

A. Bench Press 3 – 3 – 3 – 3 – 3 B. For Time: 10 Calorie Row 15 Pull-up + 20 Push-up 20 Calorie Row 15 Pull-up + 20 Push-up 30 Calorie Row 15 Pull-up + 20 Push-up 20 Calorie Row 15 Pull-up + 20 Push-up 10 Calorie Row 15 Pull-up + 20 Push-up...Read More

A. Strength: OHS 5 – 5 – 5 – 5 – 5 B. For Time: 50 Double Unders, then 3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks 50 Double Unders, then 3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks 50 Double Unders C. Mobility/Cool DownRead More

0:00 – 10:00, complete (rest in time remaining): 12 – 9 – 6 Power Clean (M: 185/155/135/115, W: 115/105/95/75) Ring Dip 10:00 – 20:00 7:00 AMRAP 5 HSPU 10 Alternating Pistols (sub 10 ea leg step up, no bounce) 20:00 – 26:00 800 Meter Run, in time remaining: Max Ring Row * score time part...Read More

A. 5 Rounds for time: 200 Meter Run 20 Slam Balls (30/20) 100 Meter Run 10 T2B 1:00 REST B. NFT – 10 Tire FlipsRead More

A. RDL – 5 sets of 8 B. Paleo Benchmark #2 9:00 AMRAP 20 GTOH (95/65) 7 Bar Facing Burpee 15 GTOH (135/85) 7 Bar Facing Burpee 10 GTOH (155/105) 7 Bar Facing Burpee 5 GTOH (185/135) 7 Bar Facing Burpee Max GTOH (225/155)Read More