Training of the day! A. For time! (10 min cap) 21-15-9 KBS 70/45 Box Jump Overs 30/24 B. For Form! 30-20-10 Strict Pull Ups SOTS press from the hole. 45/35/PVC C. AMRAP 15 50 DU 150m Run 10 Alt DB Snatch (heavy)Read more

Training of the day! A. 140/119 GFY (7min cap) B. For Form! 5 rounds, 10 reps of: Weighted Lunge Deficit Push Up or Bench Press Front Plate Raises C. Tabata Banded Bear CrawlRead more

Training of the day! A. Every :30 for 15 minutes: 1 Deadlift @60% B. For time! 50-40-30-20-10 Wallball Lateral Bar Hop C. For Form! 5 rounds of: 12 Weighted Sit Ups 1 min PlanksRead more

Training of the day! A. Part B of the the Burpee Cycle. You will have a new magic number. Last weeks # New # 10 or Less 110 11 120 12 130 13 140 14 150 15 160 16 170 For time: Magic # divided into 5 rounds. Rest 1 minutes between rounds. B. For Form! 5 rounds of: 7 HSPU 7 Hitch Rep KB Front Squats (2KB in Rack) C.For time: (10 min cap) 21-15-9 Pull Ups Alt KB Snatch PistolsRead more

Training of the day! A. Every:30 for 15 mins 1 OHS @ 55% ME Snatch B. For Reps: AMRAP 5 3 Muscle Ups 6 Medball Cleans 9 T2B Rest 2 mins AMRAP 7 5 Pull Ups 10 Box Jumps 15 Abmat Sit Ups Rest 2 mins AMRAP 10 10 KBS 70/45 20 Jumping Lunge 30 DURead more