5 Rounds 5 Minute AMRAP, 2 Minute Rest  Buy in: 20 Toes to Bar With remaining time: AMRAP 1 Power Clean 225/153 10 Alt Pistols 30 Double UndersRead more

EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. AMRAP 15 Minutes  1/2 Mile Bike 20 HSPU 500m SkiRead more

15 Min to a heavy complex Snatch W/Pause 2″ off Floor + Low Hang Snatch + Hang Snatch Then… For Time: 10-9-8-7-6-5-4-3-2-1 Snatch, 115/73 Box Jump, 30″/24″ *Complete 1 Legless Rope Climb after each round, 15’/12′Read more

CHOOSE A HERO “The Veteran” 11 Rounds 300m Run 11 Dumbbell Thrusters, 50’s/35’s 11 Burpees Over DB OR “Hammer” 5 Rounds 5 Power Cleans, 135/93 10 Front Squats, 135/93 5 Push Jerks, 135/93 20 Pull-ups *Rest 2 minutes between each roundRead more

Olympic Lifting Every 2 minutes…. 3 Rounds: 1 pause @ knee clean pull + 1 pause @ knee clean 3 Rounds: 1 pause @ knee clean 3 Rounds: 1 clean -Overhead Squat: 4 x 3 Endurance – 35 min AMRAP 200m Weighted Run, 50/35 100 Air Squats 75 Drag Rope DU (scale w/speed rope) 50 SA DB Push Press, 50/35 30/25 Cal Bike 15 Burpee Pull-upsRead more