Men/Women 3 Rounds: 25 KB Swings 70/35 25 V-Ups 25 Wall Balls 20/14 25 Burpees 15 Toes to Bar Rest 3 minutes Beginner: Men/Women 3 Rounds: 25 KB Swings 55/25 25 Sit-Ups 25 Wall Balls 14/10 15 Burpees 10 Knees Up on Bar Rest 3 minutes

Men/Women Partner Workout 4 Rounds: 400m Run Together 6 Power Cleans 185/105 (go 1 for 1) 8 Box Jumps 36″/30″ (go 2 for 2) 10 Wall Walk-Ups (go 2 for 2) 12 Strict Pull-Ups (go 3 for 3). If can’t do 3 strict pull-ups in a row, do less

Men/Women 100 Box Jumps 24″/20″ 100 Burpees 100 KB Swings 55/35 100 Spiderman Mtn. Climbers 100 Sit-Ups 100 Wall Balls 20/14 Break up however you want, the less you break it up the harder it will be.

6 Week Cycle, Week 4 Tuesday: 5 x 2 High Hang Snatch @ 75% Snatch increase by 2.5kg each week if make 4 of 5 4 x 3 Push Jerk @ 70% of C&J increase by 2.5kg each week if make 3 of 4 3 x 5 Snatch Grip Deadlift […]

Men/Women Strength: 6 x 2 Squat Clean @ 70% of Clean 3 x 5 Deadlift @ 100% of Clean 4 x 12 Goblet Squat 70/35 HIT: 10 Rounds: 3 x (5 Mtn. Climbers + 3 Push-Ups + 2 Shoulder Taps) 3 Chin-Ups 5 DB Push-Press 20% 5 Russian Twists Rest […]

Men/Women 800m Run Rest 90 seconds 4 Rounds: 5 Deadlifts 315/205 10 HSPU/Pike Push-Ups 5 DB Step-Up 20% 10 Alt. V-Ups Rest 90 seconds after 4 Rounds 800m Run

Men/Women 4 Rounds: 500/470m Row 200m Run 8 Burpee Box Jumps 30″/24″ 8 KB Bulgarian Split Squat 70/35 12 KB Swings 70/35 Rest 90

Men/Women 4 Rounds: 500/470m Row 200m Run 8 Burpee Box Jumps 30″/24″ 8 KB Bulgarian Split Squat 70/35 12 KB Swings 70/35 Rest 90

Men/Women Strength: 4 x 10 Wide Grip Pull-Ups (going to 90 degrees in elbow, squeeze shoulder blades) 4 x 12 Wide Push-Ups (chest touches ground, arms fully extended, use knees if necessary) 4 x 6 Chin Ups 4 x 8 Push-Ups on Med Ball (if need to scale, use narrow […]

Men/Women 3 x 200m Run Then 5 Rounds: 10 Front Squats 135/85 10 Over the Bar Burpees 10 TTB/Knees Up 10 Box Jumps 30″/24″ Then 3 x 200m Run