RDL 3×6 Strict Press 3×6 Then… Fight Gone Ok-ish 3 Rounds, 1 Minute at each station Wall Balls 12 feet/10 feet Handstand Walk (scale with hs hold or OH carry) Cal Ski Burpees GHD Sit Ups/Leg Raises/Wtd Sit-up RestRead More

10 MIN EMOM 1 Power Snatch + 1 Hang Snatch + 1 OHS 18 MIN AMRAP 1 Legless Rope Climb 6 Box Jumps, 30/24 12 Pull-ups 18 DB Snatches, 50/35Read More

Front Squat 8 Rep Max then 1×8 @85% Then…. Heavy Chief 5 Rounds AMRAP 3 Minutes  3 Power Cleans 185/133 6 Pushups 9 Air Squats  Rest 1 minute between each round Start where you left off each round Read More

Olympic Lifting -Snatch w/pause 2″off floor: 5 x 1 @75%+ -Clean (Off Blocks):5 x 3 Endurance For Time 50 Box Jumps 100 SA Farmers Carry, heavy 50 Jumping Lunges 200m SA Farmers Carry 50 Plate Ground 2 OH, 45/25 400m SA Farmers Carry 50 Plate Ground 2 OH 200m SA Farmers Carry 50 Jumping Squats...Read More

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven...Read More

0:00 – 15:00 (15 MIN AMRAP) 30 Synchronized Wall Ball Shots, 20/14 20 SA Devils Press , 50/35 (mix anyway) 10 Alt Wall Climb 15:00 – 30:00 – 15 MIN AMRAP 200m Med Ball Run Relay (both do 200m) 40 DB Front Rack Lunges, 50’s/35’s (mix anyway) 15 Synchronized C2B Pull-ups 30:00-40:00 – 10 MIN...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then….. 30 Deadlifts 135/93 50/40 Cal Ski 30 Hang Power Cleans 135/93 40/30 Cal Bike 30 Shoulder to OH 135/93 800m RunRead More

RDL 3×8 Strict Press 3×8 Then…. AMRAP 18 Minutes  100 Foot Sandbag Carry(feet, not meters)-Heavy 30 Sandbag Squats 20 Leg Raises 10 Ring Pushups or Decline Pushups 5 Strict Pull-ups Read More

10 Min EMOM 1 Snatch Pull 1 Snatch 1 OHS Every 5 Min x 4 Rounds (20 min clock), Complete: 400m Run or 500m Row 12 DB Snatches, heavy 12 Burpees over DB NOTES: you should have 40-60 seconds of rest before the next round. If not, scale the distance or repsRead More

Front Squat 10 RM Then…. 1x 10 @ 90% Then….. AMRAP 16 Minutes 10 T2B 20 Barbell Step Up 95/63-Knee Height Box 40 Double Unders 300m RunRead More