Category: Workouts

Workout A) Strict Press: 4-4-4 Push Press: 3-2-1   B) 3 Rounds For Time: 10 Hollow Rocks 15 Unbroken Thrusters@ 42kg/30kg 20 HR Push Ups 25 Unbroken Kb Swings@ 24kg/16kg  

Workout A) 6 Min AMRAP: 5 M-ball Cleans 20 Mountain Climbers   B) Fort Time: Buy In- 500 m Row 25 Wall Balls 10 Kb Snatches -R arm 25 Wall Balls 10 Kb Snatches -L arm 25 Wall Balls 10…

Workout A)  Choose either option 1 or 2 #1: 4 sets of- 10 Bent Over Row Max Strict Ring Dips 60 sec Plank #2: 10 Min to find heaviest Complex- 3 TNG Cleans 2 Front Squats 1 Shoulder To Over…

Workout A) 12 Min AMRAP: 9 Wall Balls @9kg/6kg 6Ring Rows 3 Burpees   B) “Hammer” 5 Rounds: 5 Power Cleans 10 Front Squats 5 Jerks *all at 61kg/42.5kg* 20 Pull Ups – Rest 90 sec between rounds-

Workout A) EMOM: 1st min- 1 Thruster @ 20kg/10kg 4 Box Jump Overs @ 24 inch/20 inch 8 Jumping Lunges 2nd min- 2 Thrusters 4 Box Jumps Overs 8 Jumping Lunges 3rd min- 3 4 8 4th min- 4 4…

Workout A) Turkish Get Ups: 4x 6 each arm *if comfortable trying to increase load*   B) 4 Rounds for time: 20 Kb swings 18 Kb lunges 16 Kb goblet squats (all at 24kg/16kg) 14 Box Jumps @ 30inch/20inch *once…

Workout A) 5 Mins: Hill Run + Max Burpees in time remaining   B) 4 Sets Of: 5 Negative Chin Ups (underhand) 30 Sec Hollow Body or Hollow Rock Max Clapping Press Ups   C) 12 Min AMRAP: 15 M-ball…

Warm Up Run 400m Burpee Broad Jumps Row 4oom Burpee Broad Jumps Skip 400 Singles Workout A) For Time: 21-15-9 Over Head Squats Ring Dips Sit Ups   B) Max Reps: 3 Minutes: Power Snatch Rest 2 mins 3 Minutes:…

  Workout   A)  4 Sets To Find The Heaviest Complex: 6 Deadlifts 2 Hang Power Cleans 6 Front Squats 2 Hang Power Cleans 6 Shoulder To Over Head 2 Squat Cleans *all without dropping the bar*   B) 6…

Workout   A) Tabata: Alternating between Ring Push Ups Plank with feet on box   B) 20 Min AMRAP: 200m M-ball Run 12 Push Press 24 Box Jumps 12 SDHP