50 Wallball Abmat Sit Ups Rehab day! Run or row 1k 50 banded good mornings 5 mins of foam rolling 50 Air squats 5 mins rolling out legs with bar 10 mins shoulder mobility Run or row 1k Or At 60% Effort 6 rounds of: 250m Row 30 Du 25 KBS 70/45 250m Row 10...Read More

50 Wallball Abmat Sit Ups Build to 80% Front Squat for 4 singles For time: 100 Burpees EMOM 6 Alt DB Snatch 35/50Read More

50 wallball abmat sit ups EMOM 12 :30 Max effort cal row Rest 5 mins AMRAP 12 15 Box Jump Overs 10 Deadlift 115/75 5 STOH 115/75Read More

50 Abmat Sit Ups with a medball (touch ball to ground overhead, touch to ground at feet while sitting up fully) in 15 minutes: Build up to a 80% Clean and Jerk for 4 singles. AMRAP 20 7 HSPU 7 T2B 7 OHS 75/45 7 HSPU 10 T2B 10 OHS 7 HSPU 13 T2B 13...Read More

Row 1000m 50 Candlesticks 30 Kip Swings 3 mins barrel stretch Warm up snatch to 70% x1 for 7 mins: :30 on :30 off rowing Then: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 (40%)lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 (50%) lb. *Prior...Read More

50 Candlesticks Row 1000m 5 rounds of: 20 Air Squats 1 min of rolling the legs with a bar 40 Kip Swings 3 mins of hand stand hold 5 mins of band stretches off the rig Row 1000m Foam roll everythingRead More

50 Candlesticks EMOM 30 Rotate between 10 Cal row 8 Pull Ups 6 STOH 50/35 DB 15 Slamball 30 DURead More

50 Candlesticks In 15 build to 80% Back Squat for 3×1 AMRAP 7 Burpees Rest 5 mins AMRAP 7 Clusters 135/95Read More

50 Candle Sticks EMOM 16 2 Squat Snatch Start @ 40% and increase weight every other round. AMRAP 20 5 Power cleans 145/100 10 T2B 15 WallballRead More

100 Partner Wallball Sit Ups 1000m Row 4×15 Reverse Hyper 5×10 Kip Swings 5 mins “Barrel” Stretch 30 Wall Kick Ups 5×10 Good mornings 1000m RowRead More