“Bar Keeper” AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Assault BikeRead More

“Hands Down” AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s)Read More

“Tiger Blood” 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter RunRead More

Back Squat 3 Sets of 5 “Hokey Pokey” AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air SquatsRead More

“Take Five” AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 25/20 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell...Read More

“Down & Out” 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs.Read More

“Squeaky Wheel” AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110)Read More

Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. “Nine Yards” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Bike …. Up by (3’s) until finish.Read More

“Surf and Turf” For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Wreck Bag Ground to Shoulder (70/50) 50 AbMat Sit-ups 70/50 Calorie RowRead More

“Run Wild” 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)Read More