Complete the following for quality in groups of 3 10-9-8-7-6-5-4-3-2-1 Bench Press, (BW) (3/4BW) Banded Push-ups Skull Crushers, DB 10-9-8-7-6-5-4-3-2-1 Deadlift, Mod Heavy (70%) SA KB Row (complete all reps on R & L) Bicep CurlRead More

WWPF 12 Min AMRAP (switch every 5 reps) 20 Strict Pull-ups 20 Planking Burpees 20 Hang Cleans, 135/83 12 Min AMRAP (synchronized) 15 C2B Pull-ups 15 Target Burpees 15 Front Squats, 135/83 12 Min AMRAP (Alt Reps) 10 BMU 10 Burpees 10 Shoulder 2 OH, 135/83Read More

Snatch: 2-2-2 Then… 3 Rounds 80 Double Unders 40 KB Snatches, 53/35 20 Toes 2 BarRead More

Old School Strength and Conditioning AMRAP 17 Minutes 10 Strict Press 115/73 100m Farmer Carry 70s/53s 300m Run And…… AMRAP 17 Minutes 100m Prowler 135/90 100m Sandbag Carry 100/75 300m RunRead More

Clean 2-2-2 (does not have to be touch and go) Then…… 30 Box Jumps 24/20 15 Power Cleans 135/83 30 Box Jumps 15 Power Cleans 165/113 30 Box Jumps 15 Power Cleans 195/133Read More

8am and 10am Classes Murph 1 mile Run or 2k Row 100 Pullups (ring rows only if you don’t have pullups) 200 Pushups 300 Air Squats 1 Mile Run or 2K Row *can be partitioned or done straight through*Read More

8 Minute AMRAP- 2 DBs 20 DB DL 20 DB Hang Clean 20 DB Push Press 8 Minute AMRAP 20 SL V Ups 30 Mountain Climbers 40 Jumping Jacks 8 Minute AMRAP 10/8 Cal Bike or 300m Run 20 Turkish Sit Ups 25/10 lb plate 30 Plank Burpees 8 Minute AMRAP- Secret Service Test KB...Read More

EMOM 12 Min 3 Deadlifts, heavy (75%) 5 Burpees over bar Then… AMRAP 12 Min 1 Rope Climbs 6 Wall Climbs 12 KB Swings, 70/53Read More

Chipper, In Any Order: 400m Farmer Carry 70’s/53’s (around the building) 200 Double Unders 100 Sit Ups 80 Weighted Lunges 45/25lb Plate 60 DB Snatch 50/35 40 Burpees 1 Mile Run or 2k Row or SkiRead More

10 MIN EMOM 2 Clean High Pulls + 1 Power Clean Then… 13 MIN AMRAP 15 Cal Row 10 Power Cleans, 135/93 5 Strict HSPURead More