EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… With a 20 Minute Clock 200m Sled Push-110/70 80 SA DB Hang Clean and Jerk-Heavy 50/40 Cal Ski Max Distance Handstand Walk or Max Time HS Hold or Plank HoldRead More

Front Squat: 1 Rep Max Then… 12 Min AMRAP 12 Front Squats, 135/93 12 Ring Dips 12/10 Cal BikeRead More

Olympic Lifting -Snatch w/ pause 2″ from floor: 5 x 1 -Clean + Front Squat: 5 x 1 Endurance For Time: 1600m Run 300 Double Unders 130 DB Hang Snatches, 50/35 60 Toes 2 Rings 12 Rope Climbs RX+: Do straight throughRead More

Choose a Hero: Zachary Tellier 10 Burpees 10 Burpees25 Push-Ups 10 Burpees25 Push-Ups50 Lunges 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Or……. The Payne Train 300m Run5 Rounds of Cindy*300m Run4 Rounds of Cindy*300m Run3 Rounds of Cindy*300m Run2 Rounds of Cindy*300m Run1 Round of Cindy*300m Run *1 Round of...Read More

WWPF 0:00 – 10:00 Work to a heavy hang clean 12:00 – 30:00 (18 min AMRAP) 30 Sandbag Ground 2 Over Shoulder (mix anyway) 200m Sandbag Carry (Switch every 50m) 10 Muscle ups (5 per person) 31:00 – 36:00 (5 min AMRAP) Max Hang Cleans, 165/103Read More

0:00-10:00 Acid Bath-From the 2018 Dubai Fitness Championship As Fast as Possible 500m Ski 500m Row 1000m Bike *rest if done before 10 minutes (time cap at event was 6:00/7:00) 12:00-22:00 AMRAP 10 Minutes 100m Farmer Carry-Heavy 200m Run 24:00-34:00 AMRAP 10 Minutes 25 Thrusters 45/33 50 Double UndersRead More

Bench Press: 1 Rep Max Then… 5 Rounds of 3 Min AMRAP’s’ 7 Burpees over bar 5 Deadlift, 225/153 1 Rope Climb *Rest 1 min after each 3 min intervalRead More

Hang Snatch 1-1-1 Then….. 7 Rounds 200m Run 10 Hang Snatch 75/53 10 Box jumps 24/20Read More

Back Squat: 1RM Then… 15 Min AMRAP 10 Toes 2 Bar 20 DB Push Press, 50/35 30 OH Walking Lunges, 50/35Read More

-Low Hang Snatch with 2 Second Pause in Catch-5×1 -Clean with 2 second Pause in bottom of Squat + Jerk -5×1 Endurance WOD-Happy birthday, Carolyn! 2 Rounds-2 Minutes at each station for max reps, no rest between stations (watch your own clock)-Wear a vest if you’re crazy Row Ski Bike Run Pushup Farmer Carry Ring...Read More