0:00 – 15:00 (15 MIN AMRAP) 30 Synchronized Wall Ball Shots, 20/14 20 SA Devils Press , 50/35 (mix anyway) 10 Alt Wall Climb 15:00 – 30:00 – 15 MIN AMRAP 200m Med Ball Run Relay (both do 200m) 40 DB Front Rack Lunges, 50’s/35’s (mix anyway) 15 Synchronized C2B Pull-ups 30:00-40:00 – 10 MIN...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then….. 30 Deadlifts 135/93 50/40 Cal Ski 30 Hang Power Cleans 135/93 40/30 Cal Bike 30 Shoulder to OH 135/93 800m RunRead More

RDL 3×8 Strict Press 3×8 Then…. AMRAP 18 Minutes  100 Foot Sandbag Carry(feet, not meters)-Heavy 30 Sandbag Squats 20 Leg Raises 10 Ring Pushups or Decline Pushups 5 Strict Pull-ups Read More

10 Min EMOM 1 Snatch Pull 1 Snatch 1 OHS Every 5 Min x 4 Rounds (20 min clock), Complete: 400m Run or 500m Row 12 DB Snatches, heavy 12 Burpees over DB NOTES: you should have 40-60 seconds of rest before the next round. If not, scale the distance or repsRead More

Front Squat 10 RM Then…. 1x 10 @ 90% Then….. AMRAP 16 Minutes 10 T2B 20 Barbell Step Up 95/63-Knee Height Box 40 Double Unders 300m RunRead More

Olympic Lifting -Snatch (off blocks): 5 x 3 -EMOM 10 MIN: 2 Clean & Jerks, increasing weight every min Endurance 16 MIN AMRAP – OUTSIDE 100m Overhead Carry (switch arms every 50m) 300m Run 16 MIN AMRAP – INSIDE 15 Deadlifts, 155/113 30 Box Jump Overs 15 Cal SkiRead More

AMRAP 30 Minutes 1 Wall Climb 1 Air Squat 1 C2B Pullup 1 Burpee *Add 1 Rep of each movement every roundRead More

WWPF 3 Rounds: 30 Snatches, 95/63 (Switch As Needed) 20 Synchronized Burpees Over Bar 10 Ring Muscle-ups (Mix Reps Anyway) 2 Rounds 15 Synchronized OHS, 115/83 30 Synchronized Hurdle Jumps, 24/20 1 Round 30 Squat Snatches, 135/93 (Mix Anyway)Read More

AMRAP 35 Minutes-Can be done chipper style, or broken into rounds 150 Sit Ups 150 Double Unders 150 KB Swings 53/35 150 Pushups 1 Mile Run or Ski (1600m) Ara, you idiot!Read More

RDL 3×8 Strict Press 3×8 Then… 150 Wall Balls for time *10/8 cal bike every time you break *cash out: get to 150/100 cals, including cals accumulated during the wall balls Read More