Men/Women 5 Rounds: 200m Run 8 Thrusters 95/65 8 Roll-Outs 16 Plyo Jumps Rest 60 Beginner: Men/Women 5 Rounds: 200m Run 8 Thrusters 45/33 8 Sit-Ups 8 Plyo Jumps Rest 60

Men/Women 2 Rounds of: 2 Rounds: 10 Deadlifts 225/135 10 Over the Bar Burpees 10 HSPU Rest 1 minute Then 800m Run Rest 2 minutes

Men/Women 30min CAP Back by Popular demand: Filthy Fifty Intrepid Style For time: 50 Box jump, 24″/16″ 50 Pull-ups/Jumping Pull-Ups 50 KB Swings 55/25 50 Lunges w/Medicine Ball 20/14 50 Sit-Ups 50 Push press 45/33 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders (x2 Singles)

Tuesday: Max Power Snatch, Max Power Clean and Push Jerk, Max Sumo Deadlift Thursday:Max Full Snatch, Max Full Clean and Jerk Extra: Max Full Clean+Full Clean from 2

Men/Women Strength: 3 x 5 Pull-Ups 3 x 10 Bent Over Rows 3 x 10 Ring Rows Target 60-90 seconds of rest HIT: 50, 40, 30, 20, 10 Double-Unders (x2 Singles) Sit-Ups Finisher

Men/Women 8 Rounds: 2 Muscle-Ups/4 ASAP Pull-Ups 4 Box Jumps 30″/24″ 4 Squat Clean Thruster 135/85 8 Slams 50/30 8 Alt. V-Ups Rest 60 seconds

Men/Women Creator: Coach Nicole 5 Rounds: 500m/450m Row 5 Half makers 20% 5 Ski jumps 5 Burpees 1 Rope climb/3 Rope Stand 1:00 Plank Rest 60

Men/Women Strength: 10min EMOM: 2 Power Cleans @ 85% HIT: 4 Round: 10 Ski Jumps 10 Slams 50/30 10 DB Step Ups 10% 10 Burpees Beginner: HIT: 4 Round: 10 Ski Jumps 10 Slams 50/30 10 DB Step Ups 10% 10 Burpees

Men/Women Partner Workout 3 x 200m Run Then: 10, 9, 8…1 Box Jumps 30″/24″ KB Cleans 70/35 Pull-Ups Then: 3x200m Run

Men/Women 4 Rounds: Partner Workout 400m Run Together Rest 1 minute (start rest when 1st partner comes in) 5 Muscle-Ups/10 pull-ups 5 Box Jumps 36″/30″ 15 KB Swings 70/35 Beginner: 4 Rounds: Partner Workout 200m Run Together Rest 1 minute (start rest when 1st partner comes in) 10 Ring Rows […]