10 Min AMRAP 15 Kb Swings 15 GHD Sit-ups or Med ball Situps 100m Run 10 Min AMRAP 5 Strict Toes 2 bar 10 Sandbag Ground to Over Shoulder, 100/75 15/12 Cal Bike 10 Min AMRAP 1:00 Hang 1:00 Front Plank 1:00 Wall SitRead More

Glute Bridge 2×6 @85-90% with 1-2 second pause Then 1x ME with no pause Then….. ARM-aggedon 2 Rounds 500m Row or Ski 50 Pushups 100 Double Unders 50 Push Press 95/63Read More

EMOM 10 1 Clean + 2 Front Squats THEN…. FOR TIME 400m Run 21 Cleans, 135/93 21 Pullups 400m Run 15 Cleans 15 C2B Pull-ups 400m Run 9 Cleans 9 Bar MURead More

OHS: Test 1RM Then…. For Time 21-18-15-12-9-6-3 OHS, 95/63 Burpee over barRead More

Olympic Lifting Snatch from blocks: 5 heavy singles Clean from blocks: 5 x 2 Endurance 2 Rounds (40 min CAP) 100 Lunges 400m Run 80 Situps 400m Run 60 Box Jumps Overs 400m Run 40 SA DB Thrusters, 50/35 400m Run 20 Pull-upsRead More

AMRAP 15 Minutes 10 Trap Bar Deadlifts 200/150 (Trap bars weigh 60#) 100m Trap Bar Carry 400m Run And…… AMRAP 15 Minutes 12 SA Devil Press (Heavy) 2 Rope Climbs 18′ 400m SkiRead More

Wacky Wiser Partner Friday For Time 50/50 DU Relay 30 Squat Snatches, 95/53 8 Synchronized Bar MU 75/75 DU Relay 30 Squat Snatches, 115/73 8 Synchronized Bar MU 100/100 DU Relay 30 Squat Snatches, 135/93 8 Synchronized Bar MU 125/125 DU Relay 30 Squat Snatches, 155/113 8 Synchronized Bar MURead More

AMRAP 12 Minutes 15 Burpees 15 Back Extenstions 15 Weighted Sit Ups or your choice of abs AMRAP 12 Minutes 20 Wall Balls 10 High Box Jumps (you choose the height) 5 Pistols/Leg In 12 Minutes Row 3000m or Run 1.5 Miles or Ski 2400m *Rest the remainder of the timeRead More

Barbell Glute Bridge: 3 x 6 @ 85-90% of last weeks 6rm Then… Runaway Diane 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15 HSPU 400m Run 9 Deadlifts 9 HSPU 400m RunRead More

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then….. 5 Rounds- AMRAP 2 Minutes 15/10 Cal Bike or 200m Run Sprint *Max Rep Cleans (Squat) with remaining time 185/133 Rest 2 Minutes Between RoundsRead More