Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead more

Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do max cal bikeRead more

5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead more

Wacky Wiser Partner Friday 1 Round <3 14 Synchronized Burpee BMU 2 Rounds <3 <3 14 Clean & Jerks, 185/123 (mix anyway) 43 Box Jumps Overs, 30″/24″ (mix anyway) 3 Rounds <3 <3 <3 30 DB Hang Squat Cleans, 50’s/35’s (switch every 5 reps) 20 Weighted Box Step-overs, 50’s/35’s (knee height). (switch every 5 reps) 10 Alt Rope ClimbsRead more

With a Running Clock: 0:00-15:00 Bench Press 3-3-3 17:00-27:00 AMRAP 10 Minutes  10 Shuttle Runs 50’ DB Lunge (2db) 50s/35s 29:00-39:00 AMRAP 10 Minutes  15 GHD Sit-ups 15 Leg Raises 15 Russian Twists (30 taps)Read more