10 Minutes to a Heavy Power Clean Then….. Holleyman 30 Rounds 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/153 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military...Read More

Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read More

EOMOM 12 Minutes 45s HS Hold 1 Snatch Then…. AMRAP 20 Minutes 2 Rope Climbs 15′ 20 Pistols or Lunges 95/63 40 Double Unders or CrossoversRead More

15 min to a heavy bear complex Clean + Front Squat + Jerk + Back Squat + Jerk 20 MIN AMRAP 200m Run 5 Push Press, 95/63 5 Toes 2 Bar 200m Run 10 Push Press 10 T2B 200m Run 15 Push Press 15 T2B 200m Run *Continue this pattern adding 5 reps each round...Read More

-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead More

Bench Press: Build to a heavy single Then… 20 MIN AMRAP 15 Pull-ups 200m Run 15 Burpees 300m Run 15 Burpee Pull-ups 400m RunRead More

WWPF – Happy Birthday Cara! 3 Rounds 30 Alt Hang Snatches, 95/63 15 Synchronized Target Burpees 2 Rounds 15 Synchronized OHS, 115/73 50 Cal Bike (mix anyway) 1 Round 30 Hang Squat Snatch, 135/83 (mix anyway) 400m Prowler PushRead More

Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air Squats 150 Sit Ups 100 KB Swings 53/35 50 HSPURead More

Strict Press: Establish a 1RM 20 Min AMRAP 5 Deadlifts, 225/153 10 Push-ups 15 Hurdle Jumps, 24/20 *Run 400m @ min 5-10-15Read More

Clean and Jerk-Heavy Single Then…… AMRAP 16 Minutes 15/12 Cal Bike 3 Rope Climbs 15′ 2 Ring Muscle Ups 1 Clean and Jerk 205/153Read More