12 Minute AMRAP 10,9,8…1: Floor Press (135/93) RDL (135/93) Bent Barbell Row (135/93) Every 3:00 x 12 Minutes: 1 Max Set Chin Up 1 Max Set Deficit Push Up (45s) 1 Max Set Cyclist Squat 12 Minute AMRAP 7 KB Snatch (53/35) 7 Single Arm Push Press (53/35) 7 Reverse Front Rack Lunge (53/35) *Complete...Read More
WWPF Complete the following tasks in any order (40 min cap). 2k Row (partner holds sandbag, 100/75 (bear hug) 800m Farmers Carry, 70’s/53’s (mix distance anyway) 30 Ring Muscle-ups 6 Min Weighted Front Plank, 45/25Read More
EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. In Any Order: AMRAP 10 Minutes 5 Hang Power Cleans 155/103 7 Chest to Bar Pullups 9 Burpees Over Bar AMRAP 10 Minutes 10/8 Cal Bike 10 Back Squats 155/103 (can use rack)Read More
Deadlift: 8RM then… 1 x 8+ @ 90% Then For Time 125 DU 50 Push-ups 30 Cal Bike or Ski 15 Strict HSPU 30 Cal Bike or Ski 50 Push Press, 95/63 125 Double UnderRead More
15 Minutes to a Heavy Bench Press Then…… 4 Rounds 300m Run 20 Toes to Rings 15 DB Hang Power Cleans 50s/35s 10 Regional Style Lunges (2DB) 50s/35s (1 overhead, 1 front rack)Read More
In Any Order: AMRAP 12 Minutes 100m Sled Pull Sprint 45/25 100m Sled Pull Walk AMRAP 12 Minutes 1 Mile Run Max Burpees with Remaining Time (On the Deck) AMRAP 12 Minutes 20 Plate Ground to Overhead 45/25 100m OH Plate Carry 100m Gun WalkRead More
WWPF 12 MIN AMRAP 400m Run Relay 50 Planking Burpees (partner holds front plank while partner burpees over) Max Alt Box Jumps, 24″/20″ 12 MIN AMRAP 400m Run Relay 100 Alt Box Jumps, 24″/20″ Max Synchronized Target Burpees 12 MIN AMRAP 400m Run Relay 120 DB Hang Snatches, Mix anyway between partners (1 person works...Read More
