Pause Back Squat 2-2-2 *3 second pause on each* Then…. Shorter Nate AMRAP 15 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53Read More

10 Rounds 300m Run 5 Toes to Bar or V Ups 10 Burpees 15 Wall Balls or Goblet SquatsRead More

Quarterfinals Test 4 Find a 4 RM Front Squat Then…… For Time, in Any Order: 400m Sled Pull (not prowler push) 70/50 20 Squat Cleans 165/103 10 Muscle Ups (20 pull + 20 push)Read More

AMRAP 11 Minutes 15/10 Cal Bike 40 Double Unders 3 Rope Climbs 15′ or 10 Strict Pullups AMRAP 11 Minutes 200m Run 10 HSPU AMRAP 11 Minutes 20 Bicep Curls 25 Pushups 30 Calf RaisesRead More

15 min to heavy complex 1 snatch + 2 Hang Snatch + 3 OHS Then… 20 Min AMRAP 60 SItups 50 Sandbag Lunges, 100/75 40 Russian Twists, 20/14 30 SandBag Squats, 100/75 20 Toes 2 Bar 10 Sandbag Step-ups, 100/75Read More

a. Bulgarian Split Squat 3×5 b. Weighted Dips 3×3 Then….. Rogue Pump-N-Row Challenge 2000m Row or Ski Max Reps Bench Press 100%BW/75%BW (can sub floor press) Or……….. 4 Rounds 500m Row or Ski Max Reps Bench Press or Floor PressRead More

“Lumberjack 20” 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (50/35 lb) 400 meter RunRead More

Pause Back Squat 3-3-3-3 * 3 second pause on each rep* Then…… AMRAP 10 Minutes 1 Muscle Up 3 Power Cleans 185/133 5 Front SquatsRead More

AMRAP 18 Minutes (in any order within each round) 100m Sled Push 200m Farmer Carry 800m Run Then….. AMRAP 18 Minutes 15 Strict Pullups 30 V Ups 60 Lunges 80 Double UndersRead More

EMOM 7 Minutes 3 Thrusters (increase weight every round) Then……. Hope3 rounds of: BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups ♀ 55 lb., 20-in. box♂ 75 lb., 24-in. box Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a...Read More