EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 10 Minutes  10/8 Cal Bike 15 Burpees 20 Wall ballsRead more

OLYMPIC LIFTING -Hang Snatch (above knee) + Low Hang Snatch (below knee): Work to a heavy – Jerk: 3-3-2-2-1-1-1 ENDURANCE – 35 Min AMRAP 80 Double Unders 800m Run 60 DB Hang Cleans 600m Run 40 Toes 2 Rings / GHD / Wt Situps 400m Run 60 DB S2OH 600m Run 80 Jumping Lunges 800m RunRead more

AMRAP 25 Minutes  10 OHS 135/93 10 High Box Jumps-You Pick height 5 Ring Muscle Ups (scale-jumping mu , bar mu, 10 Ring Pullups, 15 jumping pull-ups) 1/2 Mile Bike or 400m Run  Orrrrrrrrrr…… AMRAP 25 Minutes  10 Front Squats 135/93 10 Ring Dips 20 Deadlifts 135/93 20 Weighted Pushups 45/25 30 Weighted Lunges 50/35 dumbbell  30 DB Push Press (15 per arm) 1/2 Mile Bike or 400m Run Read more

WWPF – 32 Min AMRAP 10 Synchronized KB Swings, 53/35 100m Firemans Carry, switch every 50m (Scale w/ heavy sandbag) 300m Relay Run 20 Synchronized Kb Swings 100m Firemans Carry 300m Run Relay 30 Synchronized KB Swings 100m Firemans Carry 300m Run Relay 40 Synchronized KB Swings 100m Firemans Carry 300m Run Relay *Keep Increasing the KB Swings by 10 Reps each aroundRead more

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