Men/Women 25min CAP 25 Rounds: 5 Back Squats 95/65 5 Roll-outs 5 Over the bar Burpees 5 Back Loaded Lunges Every 5 minutes, decrease reps by 1. Beginner: 20min CAP 20 Rounds: 4 Back Squats 65/35 4 Sit-Ups 4 Burpees 4 Back Loaded Lunges Every 5 minutes, decrease reps by […]

Men/Women EMOM=1 Burpee Until you finish: 10 Rounds: 20 Double Unders/40 Singles 2 Muscle-Ups 4 Thrusters 95/65 6 Box Jumps 30/24

Men/Women 26min AMRAP 200m Run 10 Burpee Wall Balls 20/14 10 KB Cleans 55/30 10 Jumping Pull-Ups 10 Long Jumps Every Round increase run by 200m

Tuesday: Find new max: Squat Clean 3RM Push Jerk Deadlift Thursday: Find new max: Snatch Clean and Jerk Friday/Extra: Find new max: Power Clean Back Squat

Men/Women Strength: 4×2 @ 90% Back Squat +20 pounds HIT: 3 Rounds: 200m Run Rest 30 sec 200m Run Rest 30 sec 8 Ski Jumps 12 Back Squats 135/85 16 V-Ups Rest 30 sec

Men/Women 25min CAP 12 Rounds: 3 Muscle-Ups 3 Power Clean and Jerks 135/85 3 Box Jumps 30″/24″ 3 Front Squats 135/85 8 Plyo Jump over the bar Every 3 rounds, increase weights, 10-20 pounds for men, 5-10 for women Finish all 12 rounds, do 3 Clean and Jerks, add more […]

Tuesday HIT: Men/Women 5 Rounds: Max reps pull-ups 10 Straight Leg Deadlifts 185/95, keep bar touching body Rest 1 min HIT: 12 Rounds, every 15 seconds: 3 Burpees 3 Toes to Bar 3 Thrusters 95/65 2 Box Jumps 30″/24″ 1 Wall Walk-Up Complete all 12 rounds of the same exercise, […]

Rowing: Men/Women 2 Rounds: 1,000m Row Rest 2 minutes 15min CAP Then: 250m Row 80 Jump Ropes 40 BW Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Each round, increase row by 250m

Tuesday HIT: Men/Women 5 Rounds: Max reps pull-ups 10 Straight Leg Deadlifts 185/95, keep bar touching body Rest 1 min HIT: 12 Rounds, every 15 seconds: 3 Burpees 3 Toes to Bar 3 Thrusters 95/65 2 Box Jumps 30″/24″ 1 Wall Walk-Up Complete all 12 rounds of the same exercise, […]

Men/Women Partner Workout 4 Rounds: 200m Run 10 Push Press 135/85 20 KB Swings 70/35 20 Box Jumps 24″/16″ 60 Double-Unders/150 Singles