50kbs 50 Sit Ups Every 2:30 for 6 rounds Run 400m AMRAP 15 15 Wallball 15 Deadlift 135/95 15 Burpees 15 Power CleansRead More

AMRAP 40 This is to be done at 70% effort, “recovery pace”. 150m Run/12 Cal row 6 Alt DB Snatch 55/35 7 Wallball 30 DU 10 Wallball Sit UpsRead More

10 skin the cats AMRAP 5 9 Chest to bar pull ups 9 Hang Squat Cleans 135/95 9 Front Rack Lunge 135/95 Rest 2 mins AMRAP 5 7 Pull Ups 7 Front Squats 135/95 7 Back Rack Lunge 135/95 Rest 2 mins AMRAP 5 5 Strict Pull Ups 5 Squat Cleans 135/95 5 Shoulder to...Read More

Coaches Warm Up For time: 500m Run Rest 2 mins 1000m Run Rest 3 mins 1500m Run Rest 4 mins 1000m Run Rest 3 mins 500m RunRead More

100 Partner Wallball Sit Ups 6 rounds of: On a 2 minute clock; 10 Clean and Jerk 75/45 10 Burpees ME KBS Rest 1 min between rounds Then Every :90 for 10 rounds Sprint 150mRead More

50 KBS 50 Abmat Sit Ups AMRAP 13 150m Run 1 round of Cindy RX is with a vest Rest 6 mins AMRAP 13 150m Run 10 Box Jumps Overs 24/20 5 Deadlift 245/155Read More

50KBS 50 Light weight windmills For time: 300m 75 Wallball Rest 2 mins 40 Goblet Squat 55/35 500m Rest 2 mins 800m Run 30 Backsquat (from Rack) 185/125 Rest 2 mins 30 Front Squat 155/105 1000m RunRead More

100 Partner WB sit Ups AMRAP 3 2 Muscle Ups 1 Snatch 115/75 Rest :90 AMRAP 6 4 Bar Facing Burpees 3 Muscle Ups 2 Snatch Rest 3 AMRAP 9 6 Candle Sticks 5 BFB 4 MU 3 Snatch Rest 4:30 AMRAP 12 150m Run 7 Candle Sitcks 6 BFB 5 MU 4 SnatchRead More

10 Skin the Cats For time: 10 rounds of: 1 Double Bear Complex (2 PC, 2 FS, 2PP etc etc) 135/95 10 Deadlifts 30 Lateral Bar Hop Rest roughly twice your working time. AMRAP 5 10 Med ball Cleans 10 Wallball Sit Ups Rest 3 mins AMRAP 5 20 Slamball 10 STOH 115/75Read More

Tabata DU EMOM 20 Rotate between; Burpees Pull Ups Run 150m Wallball Box Jump Over 30/24 Start at 12 reps and add a rep each round. At 20:00 for time; 15-10 reps Burpees Pull Ups Run 150m Wallball Box Jump Overs 30/24Read More