EMOM 15 Minutes  Min 1: 4 Front Squats  Min 2: 12 Db or KB RDL-Heavy Min 3: 6 High Box Jumps (going for power) Then…. With a 15 Minute Clock 5 Rounds 30 Air Squats 20 Pushups 10 Pullups *Max Muscle Ups in Remaining TimeRead More

Olympic Lifting Snatch: 1 Snatch + 2 OHS – work to a heavy single 10 Min EMOM: Clean & Jerk – Build in weight every minute Endurance – AMRAP 12 MINUTES 30 Box Jumps, 24/20 20 KB Swings, 70/53 10 Jumping Pull-ups (above max reach) AMRAP 12 MINUTES 40 Walking Lunge Steps, 45/33 40 Sit-up...Read More

Choose a hero: Gale Force– AMRAP 30 minutes  20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb) 23 Burpees-Over-Backpack 19 Air Squats When 30 minutes have elapsed, complete at least one more set of 19 Air Squats together as a group. Tom- AMRAP 25 Minutes  7 Ring Muscle UPS 11 Thrusters 155/103 14...Read More

WWPF- For Time 42 Hang Power Cleans, 135/93 1000m Row (partner holds front rack position for meters to count), switch as needed 21 Synchronized Bar Muscle Ups 30 Hang Power Cleans, 155/113 1000m Row (partner holds front rack position for meters to count), switch as needed 15 Synchronized BMU 18 Hang Power Cleans, 185/133 1000m...Read More

AMRAP 30 Minutes -Happy birthday to Julia (29) and Joe (30)!! 1 Rope Climb 18’ 29 Wall Balls 30 Cal Row 1 Rope Climb 18’ 29 Burpees Over Wall Ball 30 HSPU 1 Rope Climb 18’ 29 Box Jumps 24/20 30 GHD or Weighted Sit-ups Read More

Not Linda 10-9-8-7-6-5-4-3-2-1 Deadlift 300/213 Bench Press 185/113 DB Hang Clean (Squat) 50s/35s (2DBs)Read More

Every 2 Minutes for 16 Minutes, Complete: 12/10 Cal Ski or Bike + 1 Snatch (building in weight every round) Then… For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch, 115/83 Toes 2 Bar *15 Drag Rope DU After Each Round OR 30 Speed Rope DURead More

EMOM 15 Minutes  Min 1: 4 Front Squats -Heavy Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 12 Minutes  10 C2B...Read More

Olympic Lifting -High Hang High Pull + 1 Low Hang Snatch: 5 sets x 1 (starting at 70%) -1 Power Clean & Jerk every :90 for 8 Rounds Endurance 17 MIn AMRAP 50/40 Cal Row/Ski 30 Thrusters, 45/33 10 Burpee Pull-ups 17 Min AMRAP 75 Double Unders 50 SA DB Cleans (from floor) 25 Toes...Read More

AMRAP 12 Minutes  Hand over hand sled pull 50ft 180/135 (inside) 0.5 Mile Bike AMRAP 12 Minutes  40 Double Unders 20 DB Hang Snatch-Heavy 10 Strict HSPU AMRAP 12 Minutes  30 Bicycle kicks 30 Supermen 20 GHD Sit-ups or Weighted Sit-ups 20 Plate Good Mornings 10 Strict Toes to Bar 10 Gorilla Pulls per ArmRead More