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

Test: Bench Press 1 RM Test: Strict Weighted Pullup 1 RM Then….. Karen 150 Wall Balls 10’/9′ *50 Double Unders every time you break*Read More

15 min to Build to Heavy Snatch Then… DeJaVu 2017 As far as possible in 3 Minutes, 6 Minutes, Finish7 Ring Muscle Ups20 Burpee over box jumps 24/2030 Power snatches 115/7340 Toes to Bar800m Run *Rest 2 Minutes between each roundRead More

Front Squat Test 1 RM Then….. 21 Jerks 135/93 400m Run 15 Jerks 400m Run 9 Jerks 400m RunRead More

9am OLY 10:15am ENDURANCE 11:15am YOGA 18 Min AMRAP – OUTSIDE 100m Run 100m Farmers Carry, 70’s/53’s 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry *Continue this pattern until time runs out 18 Min AMRAP – INSIDE 10 Rounds 5 Burpees 10 Box Jumps 15 DB Snatches *Max Cal Bike or ski with...Read More