A. Warm Up B. Front Squat 5-5-5+ C. 3 Rnds 30 KBS 70/53 30 GHD SU...

A. Warm Up B. Push Press C. For time: •1000 m Row •100 m Weighted walking lunge, 45/25 •10 Bear complexes (135/95lbs) One Bear complex is power clean – front squat – push press – back squat – push press....

A. Warm Up B. Dead Lift 5-5-5+ C. Tabata sit up burpees squats row...

A. WarmUp B. Bench Press 5-5-5+ C. 15-12-9 reps for time of •Box jumps 20/24 •Dumbbell/kettlebell snatch, left arm •Dumbbell/kettlebell snatch, right arm...

A. Warm up B. back squat 5-5-5+ C. “Chelsea” On the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Make it as far as you can doing one round per minute. When you fail to complete a round, that round will be your score. But keep moving and get as many rounds as ...

A. Warm Up B. RDL 5-3-1+ C. Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: •Wall-ball:...

A. Warm Up B. Push Jerk 5-3-1+ C. 5 Deadlifts on the minute for 7 minutes. Perform as many Hollow rocks as possible during the rest periods. . Use 2/3 of 1RM DL...

A. Warm Up B. Front Squats 5-3-1+ C. “Kelly” 5 rounds for time of: •400 Run •30 Box jumps (60/50cm) •30 Wall balls...

A. Warm Up B. push press 5-3-1+ C. 3 rounds for time: 15 Pull-ups 10 Hang power cleans(155/115 lbs) 5 Thrusters (155/115 lbs)...

A. Warm Up B. Dead Lift 5-3-1+ C. 3 rounds: •push ups, max reps •Supine ring row, max reps. Rest 1 minute between rounds. —– For time: •Row or Run 2000 meters....