Warm Up: Old man 5 Cal Bike 10 ASQ 7/7 KB Split Stance Row 10 Crush Grip KB Press 50’ Walking Lunge 6min Strength: OTM-Alt-10min Odd:15 Wall Balls Even: Pick One: 10 Strict Pull ups 8 C2B 3-5 Muscle Ups "You Proof" 21-15-9 Bike Cals HSPUs -FT- Extras: 8/8 1-arm Lat pulldown 12 DB Skull Crushers X4 Crossover Symmetry ...
Warm Up: Running Drills Mini Band Walks ASQ+Mini Band Strength: 6x3 BSQ E2M* "Neon Eyes" 12 DL (L) 9 HPCL (M) 21 Sit ups 12 min AMRAP Recommended 115-135/85-95 Extras: 3x8/8 Bulgarian Split Squats 3x15/15 Banded Oblique twists 3x15 Reverse Hyper ...
Warm Up: :30 Partner Chest pass :30 Partner Wall Ball :30 Plank Pass X2 :15 No Push Burpee :15 HR Push ups :15 Step ups :15 Tuck Ups x4 "Band-Aid on a Bullet Hole" Partners 21/17 Cal Row 12 Burpees 9 Box Jumps 25 min AMRAP*Alternate each round Extras: Every :30x6 5 Pull ups Every :30x6 5 T2B Every :30x6 3 Push Press (M) ...
Warm Up: :20 ASQ :20 Burpees :20 Hollow Rocks X4 Vaughn :07 Push up :07 Plank :07 Rest x3 “Holleyman” 1 PCL (225/155) 3 HSPUs 5 Wall Balls 30 RFT ...
Warm Up: Old man :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Reverse Lunge X4 :20 Moderate :10 Fast X3 (on bike or row) "The Office" Partners P1:Max Distance Rowing P2: 15 Cal Bike Erg 15 V-Ups 15 Box Jumps 9 min AMRAP 2min Rest P1:Max Distance Rowing P2: 12 Ski Cal 12 Tuck Ups 9 min AMRAP Extras: Mobility work ...
Warm Up: 5 DB Press+50’ OH Walk-R 5 DB Press+50’ OH Walk-L 10 Goblet Squats 5 Cal bike 10 1-leg V- Up 6 mins Strength: E:90 x10 2 PCL+1J "Evan Almighty" 24 DB snatches (M) 6 burpee pull ups 12 min amrap Extras: OTM-12min 3 Wall Walks 15 Lat pulldowns ...
Warm Up: Old man :30 Partner Chest pass :30 Partner Wall Ball :30 Plank Pass X2 10 Cal Row 20 Low jumps 10 Lunges 4mins "Get Smart" 24 Cal Row 24 DUs 12 FSQ (M) 5RFT Extras: 100’ Sandbag Carry 12/15 T2B/GHD sit ups x5 ...
Warm Up: Running Drills 10 1-Leg V-Ups 10 Down Dog Toe Touches 50’ spiderman walk 50’ Walking Lunge 5mins Banded Pull a parts Strength: OTM-10min-Alt 12 T2B 6 DB SN (H) "Despicable Me" Buy-In:1K/800m Ski Then 20 Strict Press (L) 20 Rings Rows 4RFT Extras: 30-30-30 Plate Partials (shoulders) Gun Show 2:00/1:00x3 ...
Warm Up: Running Drills Mini Band Walks ASQ+Mini Band Strength: E3M x5 3 BSQ "The Big Short" 21-15-9 CLs (M) 63-45-27 DUs -FT- Extras: 50/35 Bike Erg 3min Rest X3 3x15/15 1-leg Glute Bridge 3x15 Reverse Hyper ...
Warm Up: :20 ASQ :20 Burpees :20 Hollow Rocks X4 Vaughn :05 Dead Hang :05 Kip Swings :10 Rest x3 "Last of the Mochicans" Buy-in:1k Row 5 MUs 10 PCL (M) 4 Rds Right into…. 10 DL (M-H) 20 Pull ups 3RdsCash out:1k Row ...