12 MIN EMOM 3 Burpee over bar + 2 Power Snatch + 1 OHS Then…. For time:21-18-15-12-9-6-3Kettlebell Swings, 70/533-6-9-12-15-18-21Toes 2 barRead More

Front Squat 4RM Then 2×4@90% Then….. AMRAP 12 Minutes  5 Power Cleans 185/133 3 S2OH 1 Rope Climb 15’Read More

Mothers Day Madness – 35 Min AMRAP 200 Double Unders 125 Air Squats 75 Wall Ball Shots, 20/14 50/40 Cal Bike 25 Strict Pull-ups *RUN 400m @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read More

5 Rounds 5 Minute Amraps, 2 Minute Rest after each round: Each round starts with max reps of either Bench Press, Deadlift, or Power Clean – 75% body weight for men and 60% for women in 1 Minute Then AMRAP with Remaining Time: 10 Burpees 15 Box Jumps 24/20 20 DB Clean and Jerk 50/35Read More

WWPF AMRAP 36 MIN 30 Synchronized KB Snatches, 53/35 30 Ring Pull-ups, mix anyway 300m Run or Row Relay (Each Run or Row 400m) 20 Synchronized Snatches, 95/63 20 Toes 2 Bar, partner hangs 200m Run or Row Relay 10 Synchronized OHS, 115/83 10 Alt Rope Climbs 100m Run or Row RelayRead More

AMRAP 35 Minutes  2000m Bike 30 HSPU 30 Leg Raises 1600m Run  30 Pistols per leg  30 GHD Sit-ups  1000m Row or Ski 30 Ring Dips  30 Russian Twists (60 taps)Read More

RDL 4×4 Strict Press 4×4 Then… For Time 800m Run or Row 30  Bar Muscle Ups or 75 C2B Pullups 800m Run or Row Read More

15 Min to a heavy complex: 1 clean pull + 1 clean Then… 20 Min AMRAP – “Death By AMRAP” 200m Run 1 Round: 5 deadlifts, 10 burpees over bar, 15 DU 200m Run 2 Rounds: 5 Deadlifts, 10 burpees over bar, 15 DU 200m Run 3 Rounds: 5 Deadlifts, 10 Burpees over bar, 15...Read More

Front Squat 6RM Then 2×6@90%+ AMRAP 16 Minutes  20 DB Hang Snatch-Heavy 20 Push ups  20 Wall BallsRead More

Olympic Lifting -Snatch (from blocks): 5 x 2 -EMOM 12 MIN 2 Cleans + 1 Jerk , increase weight every min Endurance – Cino de Mayo Special FOR TIME 55 Kb Swings, 53/35 5 Burpee MU (Scale–> burpee Pull-ups—>Burpees 55 Cal Bike 5 Burpee MU 55 Cyclist Squats, 53/35 5 Burpee MU 55 Cal Row...Read More