9am Oly 10:15 Endurance 18 MIn AMRAP – OUTSIDE 100m Prowler 200m Sprint 30 Jumping Squats 18 Min AMRAP – INSIDE 50 Alt Kb Swings 25 Toes 2 Rings *12/10 Cal Bike = 0:00 , 4:00, 8:00, 12:00, 16:00Read more

In Any Order: For 10 minutes, alternating movements every minute: 1 Minute Max Rep Bench Press 155/93 1 Minute Max Cal Bike In 10 Minutes: As Many Burpee Ring Muscle Ups as Possible (Scale to Burpee Pullups) AMRAP 10 Minutes 20 Bicep Curls 45/33 30 Thrusters 45/33 40 Sit UpsRead more

WWPF 12 Min AMRAP 100 KB Snatch, 70/53 (Mix Anyway) Max OH Carry Relay (100m) 12 Min AMRAP 80 Sandbag Ground 2 Over the Shoulder, 100/75 (mix anyway) Max sandbag carry Relay (100m) 12 Min AMRAP 500 Double Unders (mix anyway) Max Cal Bike Relay (10/8 cal) *2 min rest between AMRAP’sRead more

Clean 1-1-1 Then…… For Time: 50 Weighted Step Ups 95/63 (box height=crease of hip below knee) 50 Pullups 50 Barbell Lunges 95/63 50 Toes to BarRead more

Strict Press: 1 Rep Max Then… 5 Min AMRAP 400m Run Max Burpees —————Rest 2 Min—————— 5 Min AMRAP 400m Run Max Box Jumps, 24″/20″ —————Rest 2 Min—————- 5 Min AMRAP 400m Run Max Burpee Box Jumps, 24″/20″Read more