Fitness: A.) EMOM – 10 min. Odd – 5 Ring rows / 5 Push up Even – Sprint Grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 Pull Ups 12 Air Squats 6 Box Step Ups (24/20) 6 Burpees Performance: A.) EMOM – 10 min. Odd – 3 Strict...Read More

Fitness: A.)Back Squats – 5×5   super set with  KB/Dumbbell strict press 5×5 B.) 5 rounds 1 lap run 2 wall walks 20 OH walking lunges (10 each side, use plate OH) Buyout 30 wallballs (20/14) Performance: Back Squats – 5×5 @ 75% super set with Strict HSPU 5×2 or 25 sec. HS hold B.) 5 rounds...Read More

Fitness: A.) EMOM – 8 min.  3 reps each arm Single arm swings (Russian) B.) 4 Rounds 8 DB/KB Snatch each arm 16 Sit-ups 50 single unders or 1 lap run Performance: Snatch Balance – 6×2 B.) 4 Rounds 8 Squat Snatch (85/55) 16 Sit-ups 24 Double unders Competitor: A.) Snatch warm up – 8...Read More

Fitness: A.) Make up lift B.) 12 Min EMOM 1st min – Row Cal (12/10) 2nd min – 6 DL @ 75% 3rd min – 8 Burpees Performance: A.) Make up lift B.) 12 Min EMOM 1st min – Row Cal (15/12) 2nd min – 6 DL (225/155) 3rd min – 8 Bar Over Burpees...Read More

Fitness: A.) KB clean – 4×5 5 R / 5 L B.) 1 min max Goblet Squats 2 min rest then 5 min AMRAP 5 pull-ups 5 wallballs (20/14) 2 min rest then 1 min max Goblet Squats Performance: A.) Power Clean – 4×3 @ 75% or less B.) 1 min max squat cleans Use...Read More

Fitness: A.) EMOM – 6 min. 5 burpees then run to grass and back   B.) 4 rounds 6 DB Manmakers (20/10) 20 Cal Row then 2 lap run buyout Performance: A.) EMOM – 6 min. 5 burpees and 20 DU’s B.) 4 rounds 6 DB Manmakers (30/20) 20 Cal Row then 100 DU’s buyout Competitor:...Read More

Fitness: A.) BS – 3×10 Super Set w/3 strict Pull ups B.) 5-4-3-2-1 DB or KB Snatch each arm 1-2-3-4-5 GI Jane Performance: A.) BS – 3×10 @65% Super set w/ 3 strict PU’s B.) 5-4-3-2-1 Power Snatch (115/85) 1-2-3-4-5 GI Jane Competitor: A.) BS – 3×10 @ 65% Super set w/ 3 strict C2B...Read More

Fitness: A.) Double KB push press – 5×5 B.) 4 rounds 4 min to complete 2 laps run 15 HR push-ups 15 Box step ups (24/20) ***rest remainder if finish early***   1 min rest after 4 min round Performance: A.) BN push press – 5×5 try to add weight each set B.) 4 rounds 4...Read More

Fitness: A.) Make up lift (You know the drill) B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 reps 1 KB thruster Max rep pull-ups 2.) 2 rounds of Cindy Max rep KB swing 3.) 20 burpees Max rep goblet squat 4.) 50 air squats Max rep 1 KB push...Read More

Fitness: A.) 8 min. EMOM Same weight the entire time KB clean + FS + Press B.) For time 30 cal row 40 HR push-ups 40 Air squats 30 DL (205/125) ***EMOM 5 burpees*** Performance: A.)8 min. EMOM @65% Clean + FS + Jerk small jumps at own discretion B.) For time 30 cal row 40 HR push-ups...Read More