Men/Women Buy in: 50 Box Jumps 24”/16” 5 Rounds: 6 DB Lunge + w/Press* 15% 9 Push-Ups 12 Slams 50/25 15 Russian Twists 25/15 Buy Out: 50 Box Jumps 24”/16” *only one DB, held in one hand, as you lunge Press overhead, 6 steps one leg, then switch, opposite hand […]

Men/Women Partner Workout 4 Rounds: 250m Row 250m Row 15 Wall Balls 20/14 10 Toes to Bar (knees up) 5 Clean and Push Press 185/95

Men/Women 6 Rounds: 10 DB Snatches 20% (each) 10 DB Lunges (1 DB on Back, each) 10 Push-Ups (right hand holding DB, then switch for next push up, 10 push-ups total, 5 each arm) 10 DB Renegade Rows (each arm) 10 DB Weighted Sit-Ups Rest 60

Tuesday: 4 Power Clean + Front Squat + Jerk @ 70% of C&J go up 2.5 kg each week if you make 3 out of 4 3 x 4 Clean Pulls @ 100% of C&J go up 5 kg each week 5 x 3 Push Press @ 60% of C&J […]

Men/Women Strength: 6 Rounds 5-10 Strict Pull-Ups 12 Bent Over Rows (try to keep body at 90 degrees, pull into waist) HIT: 12min EMOM 1 Wall Walk-Up 3 Box Jumps 30”/24” 7 KB Swings 70/35

Men/Women 6 Rounds: 4 Front Squats 135/85 6 Ski Jumps 8 Floor Wipers Rest 2 minutes 6 Rounds: 4 Push Press 6 Box Jumps 24”/16” 8 Plyo Jumps Rest 2 minutes 6 Rounds 4 Power Cleans 6 Burpee Pull-Ups 8 Sit-Ups

Rowing: Men/Women 6 Rounds: 400m/360m Row 15 Plyo Jumps 10 Wall Balls 20/14 5 Half Man Makers Rest 60 seconds

Men/Women Strength: Establish 3RM Back Squat HIT: 10 Rounds 2 Deadlifts 275/185 4 Burpees 6 Roll-Outs Rest 30 seconds Beginner: 10 Rounds: 2 Deadlifts 185/95 4 Burpees 6 V-Ups Rest 30 seconds

Men/Women Partner Workout 5 Rounds: 10 Power Cleans 135/85 15 KB Swings 70/35 20 V-UPS 5 Muscle Ups (8 Pull-ups) 10 Burpee Box Jumps 30/24

Men/Women Partner Workout 6 Rounds: 250m Row/200m Row 20 V-Ups 10 Front Squats/Back Squats/Squat Cleans/Thrusters/Power Clean + Push Press/20 Deadlifts 135/85 Beginner: Partner Workout 6 Rounds: 250m Row/200m Row 20 Sit-Ups 10 Power Cleans 95/65