2 Rounds, each for time:
500M Row
25 KB Shoulder Presses…
100 Double Unders (or 200 Singles)
25 KB Swings
400M Run
-Rest between 5 and 10 Minutes between rounds.


Category: Uncategorized

10 rounds for time of
5 toes to bar
15 wall ball


Category: Uncategorized

EMOM 20
2 snatches on the minute


Category: Uncategorized

For Time:
25 Weighted Pushups
800M Run
25 Ring Pushups
800M Run
25 Pushups
800M Run
25 Burpees


Category: Uncategorized

AMRAP 20
5 Pullups
10 Plate Ground To Overhead
15 V-ups


Category: Uncategorized

First we will do:

EMOM 5…
5 Thrusters @ 40-50% of 1rm.

From there we will do:

1 powerclean and 2 front squats continuing up in 20-30lb increases in weight untill we hit roughly 90% of our 1 rep max power clean.

Then we will:
Continue front squatting out of the rack until we hit a 2rm on front squat.


Category: Uncategorized

10 Rounds For Time:
2 Handstand Pushups
4 RIng Dips
8 Pushups
200M Run


Category: Uncategorized

Toes To Bar 25-20-15-10-5
Situps 50-40-30-20-10
Double unders75-60-45-30-15


Category: Uncategorized

Snatch Complex
EMOM 10
1 Snatch Grip Deadlift/1 Snatch Grip High Pull/1 Power Snatch

Deadlift
5 Reps @50% of 1rm
5 Reps @60% of 1rm
5 Reps @70% of 1rm
5 reps @80% of 1rm
(3 minutes rest between sets of deadlifts)


Category: Uncategorized

AMRAP 20
5 strict press (60% of 1 rep max)
10 kettlebell swings
15 air squats
200 meter run


Category: Uncategorized
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