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

EMOM 15 Minutes  5  Deadlifts-Heavy 5-8 Strict Pull-ups or Chin Ups 45s HS Hold (freestanding or wall) Then…. AMRAP 5 Minutes  8/6 Cal Ski 15 Push Press 95/63 90s Break AMRAP 5 Minutes  8/6 Cal Bike  15 Wall BallsRead more

Work to a heavy complex: 1 Snatch Pull + 1 Snatch + 2 OHS Then.. For Max Reps: 1 Min Max Double Unders 1 Min Max Burpees over bar 1 Min Max Power Snatches, 75/53 2 Min Max Double Unders 2 Min Max Burpees over bar 2 Min Max Power Snatches 3 Min Max Double Unders 3 Min Max Burpees over bar 3 Min Max Power SnatchesRead more