Running clock: 0-10:00 EMOM 5 Back Squats-Increase weight each round 11:00-26:00 AMRAP 15 Minutes 800m Run 50 Gorilla Rows 2kb 50 Hand Release Pushups 50 GHD Sit-ups or Weighted Sit-ups Max Plank Hold in remaining time 27:00-37:00 Bike as far as you can *Perform 25 Wall Balls after each mile (1.6km)Read More
Incline Bench Press 3×6 Burnout Pec Fly X 3 Then…… Juneteenth-CFWC Version Remix AMRAP 15 Minutes 6 Push Press 135/93 19 Toes to Bar 65 Double Unders Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in...Read More
12 MIN EMOM 1 Clean + 2 Front Squats Then… 5 Rounds – HBD Nicole 1 legless Rope Climb 9 Power Cleans, 135/93 8 Burpees over Bar 9 Front Squats, 135/93Read More
Olympic Lifting -Snatch Pull + Snatch + OHS: work to a heavy -Clean Pull + Clean + Jerk: work to a heavy Endurance 3 Rounds 400m Run 20 DB Burpee Deadlifts, 50/35 40 DU 2 Rounds 600m Row 30 SA DB Cleans 60 DU 1 Round 1200m Ski 60 SA DB Push Press 120 DURead More
Bring a Backpack AMRAP 30 Minutes wearing a ruck bag the whole time 35#/20# 1 Rope Climb 15’ 10 Pushups 20 Lateral Step up and Over 24/20 30 Lunges 200m Ruck Carry + Farmer Carry 53s/35s 300m Run Read More
In Any Order: EMOM 10 Minutes 5 Back Squats Start at 40% and increase weight each minute AFAP 10 Minutes Run, Row or Ski as far as possible in 10 minutes 10 Minute Ab Circuit 15 Turkish Sit-ups 25/15lb plate 45s Plank 15 Single Leg Alt V Ups (30total) 10 Minutes As Many Ring Muscle...Read More
Hang Snatch: 2RM THEN…. Every 3 Min for 15 Min…. 300m Run 20 DB Hang Snatch, 50/35 10 Burpees over DB **Scale to 200m Run if unable to complete under 3:00Read More
