EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. AMRAP 15 Minutes  1/2 Mile Bike 20 HSPU 500m SkiRead More

15 Min to a heavy complex Snatch W/Pause 2″ off Floor + Low Hang Snatch + Hang Snatch Then… For Time: 10-9-8-7-6-5-4-3-2-1 Snatch, 115/73 Box Jump, 30″/24″ *Complete 1 Legless Rope Climb after each round, 15’/12′Read More

CHOOSE A HERO “The Veteran” 11 Rounds 300m Run 11 Dumbbell Thrusters, 50’s/35’s 11 Burpees Over DB OR “Hammer” 5 Rounds 5 Power Cleans, 135/93 10 Front Squats, 135/93 5 Push Jerks, 135/93 20 Pull-ups *Rest 2 minutes between each roundRead More

Olympic Lifting Every 2 minutes…. 3 Rounds: 1 pause @ knee clean pull + 1 pause @ knee clean 3 Rounds: 1 pause @ knee clean 3 Rounds: 1 clean -Overhead Squat: 4 x 3 Endurance – 35 min AMRAP 200m Weighted Run, 50/35 100 Air Squats 75 Drag Rope DU (scale w/speed rope) 50...Read More

Mini Chad-Full Chad will be at 10:30am 20 Rounds –wear a ruck or vest if you want, see Chad Standards below 25 Step ups 20/16 10 Pushups 5 cal Ski  *Chad Standards: 3 OPTIONS: 1. Slick/Beginner // No rucksack. You pick the height of the step-ups. 2. Standard/Intermediate // 30#/20# rucksack. You pick the height...Read More

AMRAP 15 MIN – YGIG 3 T&G Squat Cleans, 155/113 5 HSPU 7 Shuttle Runs AMRAP 15 MIN – SYNCHRO 5 Synchronized BMU 10 Synchronized Burpees 15 Synchronized Wall Ball ShotsRead More

For Time, In Any Order: 45 Minute Cap 3 Mile/2.5 Mile Bike 12 Rope Climbs 15’ 1600m/1400m Ski 150 Situps or 75 GHD Sit-ups  1 Mile Run or Row 30 Burpee Sandbag Over Wall -HeavyRead More

EOMOM 15 Minutes  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm  Then…. AMRAP 18 Minutes  20 KB Deadlifts 70s/53s 100m Farmer Carry 10 Ring dips 20 Sandbag Squats 100/75 100m Sandbag Carry 10 Ring dips 20 Toes to Bar 300m Run 10 Ring dipsRead More

10 MIN EMOM Snatch Start (floor 2 Knee) + Snatch Pull + Snatch Then… 20 MIN AMRAP 50 ALT DB Hang Snatches, 50/35 40 DB Box Step-overs, 50/35 30 Burpees Over DB 200m Weighted Run, 50/35Read More

Front Squat Test 1RM Then… AMRAP 15 Minutes  10 Front Squats 165/113 100m Sled Push 55/35 12/10 Cal BikeRead More