AMRAP 12 Minutes 2000m Bike Max Burpee Sandbag Cleans with Remaining Time AMRAP 12 Minutes Run, Row or Ski as Far As Possible AMRAP 12 Minutes Ab Circuit 15 GHD Situps or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead more

1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk (scale w/double DB OH carry)Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more

Pause Front Squat: 3 x 5 (2 sec pause) @ 80% Then… 20 MIN EMOM Odd Minutes: 15 Wall Ball Shots, 20/14 Even Minutes: 10 Toes 2 BarRead more

Olympic Lift Technique Class: -Yoyo Snatch 5×1 (3 Below knee snatch pulls + 1 Below knee snatch) -2 Jerk Dips + 1 Jerk 5×1 Endurance WOD: Choose a Hero (with added cardio) Jack Plus: AMRAP 30 Minutes 10 Push Press 115/73 10 KB Swings 53/35 10 Box Jumps 24/20 200m Run or Row Or…… Falkel Plus: AMRAP 30 Minutes 8 HSPU 8 Box Jumps 30/24 1 Rope Climb 15′ 200m Run or RowRead more