A. Strength: Bench Press 5 – 5 – 5 B. 6 Rounds for time: 10 Meter Lunge 15 Push-up 10 Meter Lunge 15 KB Swings (24/16) Sprint Back to Start (20 Meters) :30 REST C.  Reverse Tabata – “L” Sit HoldsRead more

A. Strength – Back Squat 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 10 Hollow Rocks 10 Back Squat (95/65) 10 Calorie Row *1/2 class start on A, Other on B for large classes C. Mobilize LegsRead more

A. Race to 100 Slam Balls (30/20) *Start with and EMOM – 7 Ring Row REST 2-3 Minutes B. Race to 50 T2B Start with and EMOM – 10 Lunge steps (Each step = 1) REST 2-3 Minutes C. Each Person 6 x 25 M sled-NFTRead more

20:00 AMRAP 10 Push Press (95/65) 15 Front Squat 20 Crunches 30 Bar Jumps (over=1, back=2) 1:00 REST B. Mobility – Wall Squat + splitsRead more

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 MetersRead more