Incline bench 4×4 Pec fly 4x Burnout Then…. AMRAP 16 Minutes  400m Run 20 Devil Press 50/35 (1 DB) 5 Muscle Ups (Ring or Bar)Read More

12 MIN EMOM 1 Power Clean + 1 Hang Power Clean + 1 Jerk Then… For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1 Power Clean, 155/103 Toes 2 Bar *Run 400m Every 4 Minutes (starting at 4:00 mark)Read More

Overhead Squat 3×8 Then…. Karen 150 Wall Balls for time *every 2 Minutes perform 10 burpeesRead More

Olympic Lifting High Hang Snatch w/pause in catch: 5 x 2 @ 80%+ High Hang Clean: 5 x 2 @ 80%+ Endurance INSIDE – AMRAP 17 MIN 12 Sumo Deadlift Highpull, 75/53 21 Box Jumps 12 Push Press, 75/53 21 Drag Rope DU OUTSIDE – AMRAP 17 MIN 100m Farmers Carry/OH Carry Combo, 53’s/35’s (switch...Read More

15 Minutes to a Heavy Deadlift Then….. Deadlift Cindy AMRAP 20 Minutes  1 Deadlift 315/225 5 Pullups 10 Pushups 15 Air SquatsRead More

WWPF – AMRAP 36 MIN 50 Synchronized DB Snatches, 50/35 100m Partner Prowler Push 40 Synchronized OH Lunges, 50/35 100m Partner Prowler Push 30 Synchronized DB Thrusters, 50/35 100m Partner Prowler PushRead More

10 Minutes to a Heavy Clean Then…. In Any Order, partitioned or straight through 1 Mile Run or 2k Row 30 Cleans 185/133 3 Mile Bike (4.8km)/2.5 mile (4.0km) bike for ladies 75 GHD Sit UpsRead More

Incline Bench 3×6 Incline Curl Burnout X3 Then…. AMRAP 15 Minutes 200 Double Unders 100 Wall Balls 50 Burpees Max Reps Ring or Bar Muscle Ups in Remaining TimeRead More

12 Min EMOM: 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then…. 5 Rounds for Total Calories On a 2 – Minute Clock: 10 Power Snatches, 135/93 10 Box Jump Overs, 30″/24″ MAX CAL SKI/ROW IN REMAINING TIME **REST 2 MIN AFTER EACH ROUNDRead More

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