Overhead Squat 3×8 Then…. Not The Chief 5 Rounds AMRAP 3 Minutes, 1 minute break between rounds 3 Power Cleans 135/93 6 T2B 9 Single Leg Squats Read More
Olympic Lifting -Snatch off blocks 3-3-2-2-1-1-1 -Clean off blocks: -3-3-2-2-1-1-1 Endurance “Heatwave” – 35 min AMRAP 100m Ruck Run, 35/20 10 Pull-ups (w/ruck) 200m Ruck Run 20 Burpees over ruck bag 300m Ruck Run 30 Med Ball Cleans, 20/14 (w/ruck) 400m Ruck Run 40 OH Med Ball Lunges, 20/14 (w/ruck *continue by going back down...Read More
AMRAP 30 Minutes 200m Sled Pull 90/45 300m Run 100m Trap Bar Walk 55lb plates/35lb plates 300m Run 50 Thrusters 45/33 300m Run 25 Ring Dips 300m Run Read More
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
