Warm Up: :15 Shuttle Runs :15 ASQ :15 Burpees :15 Lunges X4 :12 Planks :12 Superman x4 "Flankers" 2k Row 50 Box Jumps 50 Walking Lunges 1k Row 25 Box Jumps 25 Walking Lunges -FT- Extras: 8 Back Ext 20 Hollow Rocks x4 ...
Warm Up: Super D Shoulders 50’-R OH Plate Carry 50’-L OH Plate Carry 10 Cyclist Squats 10 Plate 2 OH 5mins Strength: E2M x7 3 Pos Snatch -High Hang -Above the Knee -Below the knee 'The 8th Man" 12 AKBs (M) 8 Pull ups 12 Tuck Ups 12 min AMRAP Extras: 12 DB Bench Press 10/10 1-arm DB Row X4 1x50 KB Halos ...
Warm Up: Old Man 150m Row 10 ASQ 25’ Burpee Broad Jump 6min "Wing" 1 min Row 1 min FSQ (L) 1 min Hurdle Jumps 1 min Rest x6 Extras: 4x10 Weighted Step ups 4 min Belt Squat March ...
Warm Up: Running Drills Banded FR Mobility :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: E2M x7 2CL+J "Hooker" 3min AMRAP 9 DBL DB DL 6 DBL DB HPCL 3 DBL DB S2OH 2min Max Distance 1 DB OH X3 Score 1= Rounds Score 2= Distance Extras: 7x3 Weighted Pull ups 15 GHD Sit ups 15 Cable Face pulls x3 ...
Warm Up: :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 “The Chief” 3:00/1:00x5 3 Power CLs 6 Push Ups 9 ASQ *Pick up where you left off ...
Warm Up: Running Drills :20 Slow Row :10 Hard Row x "Mater" 10 RKBS (H) 15 Sit ups 10 RFT Then 20 Cal Row 50’ DB Bear Crawl 5RFT Extras: OTM-10min-Alt 15 Wall Balls 7 Pull Ups ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :12 Plank :12 Superman x4 Fight Gone Bad Championships 1min Stations Wall Balls Box Jumps Push Press (75/55) SDLHP (75/55) Row Cal 1 min rest 5 Rounds Extras: Turkey Time + a Buffalo Bills Win ...
Warm Up: -Super D Shoulders -3pt Mini Band Shoulders 20 Pass Th/30 OHS -Vaughn Warm Up -Burgener Warm Up Strength: E:90x7 SN Pull+SN+OHS "Lightning McQueen" 10-20-30-20-10 DB SN (M) -FT- *10 burpee box jump overs after each round Extras: 4x50’ Walking KB Lunge 3x15 Reverse Hyper ...
Warm Up: Old man 250m Bike 10 Plate Jumps 10 Cyclist Squats 10 Plate 2 OH 6mins "Doc Hudson" Every 2:30 x10 10 Hang Power Cleans (M) 30 DUs 500m Bike Erg Extras: 15 GHD sit ups 50’ Seal Walk x3 ...
Warm up: Banded FR Mobility :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: E2M x3min 1 PP+PJ+Split Jerk E2M x5 1 Split Jerk -From a rack "Chick Hicks" 30 DBL KB FSQ 10 DBL KB Push Press 30 Suitcase KB Lunges 10 DBL KB Thrusters 30 Cal Row -FT- (M) for all Extras: Upper Body Finisher #1 x3-4 7 Plate Curls 7 Plate...