Old School Strength and Conditioning AMRAP 17 Minutes 10 Strict Press 115/73 100m Farmer Carry 70s/53s 300m Run And…… AMRAP 17 Minutes 100m Prowler 135/90 100m Sandbag Carry 100/75 300m RunRead more

Clean 2-2-2 (does not have to be touch and go) Then…… 30 Box Jumps 24/20 15 Power Cleans 135/83 30 Box Jumps 15 Power Cleans 165/113 30 Box Jumps 15 Power Cleans 195/133Read more

8am and 10am Classes Murph 1 mile Run or 2k Row 100 Pullups (ring rows only if you don’t have pullups) 200 Pushups 300 Air Squats 1 Mile Run or 2K Row *can be partitioned or done straight through*Read more

8 Minute AMRAP- 2 DBs 20 DB DL 20 DB Hang Clean 20 DB Push Press 8 Minute AMRAP 20 SL V Ups 30 Mountain Climbers 40 Jumping Jacks 8 Minute AMRAP 10/8 Cal Bike or 300m Run 20 Turkish Sit Ups 25/10 lb plate 30 Plank Burpees 8 Minute AMRAP- Secret Service Test KB Snatch 53/35Read more

EMOM 12 Min 3 Deadlifts, heavy (75%) 5 Burpees over bar Then… AMRAP 12 Min 1 Rope Climbs 6 Wall Climbs 12 KB Swings, 70/53Read more