Warm - Up:  400 m row Barbell warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front [...]

Come Clean” AMRAP 3: 24 Box Jump Overs 24/20 18/12 Calorie Row Max Power Cleans 115/75 rest 3 minutes AMRAP 3: 21 Box Jump Overs [...]

Warm-Up: 250 m run/3 mins on bike 6 Walk-The-Floor 4 Quad Stretch (15 sec each hold) 4 Push-up to Downward Dog 8 Deep Side Lunges [...]

Warm-Up: 250 m run 10 PVC pass thru 10 PVC around the world 10 PVC good mornings 10 baby makers 10 iron cross Strength: Back [...]

AMRAP 20 Team of 2:  50 calories on assault bike 40 KBS  55/35 30 pull-ups 20 box jumps 24/20 10 tire flips

  Complete for Time 40 Wallballs 20/14 35 Pull-ups 200 m Sandbag run 60/30 30 KBS 55/35 25/15  Calorie assault bike 200 m Sandbag run  [...]

Warm - Up: 250 run 10 PVC pass Thru 10 PVC around the world 10 PVC overhead squats 8 Samson stretch 10 Iron cross Strength: [...]

  Warm- Up: 400 m run Barbell Warm-Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front [...]

Warm - Up:   100 m row/10 cal bike 10 Spiderman lunges 100 m row/10 cal bike 15 air squats 100 m row/10 cal bike [...]

Warm- Up: 250 m run with a barbell 45/35 - 2 RNFT 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 [...]