Tabata Saturday 16 x 30 sec work - 15 seconds rest Alt between Front Squat 30/20 kg and Push Press (8 sets of each) Make a note of your...

400 m Run/Row/1 min 30 Airdyne 14 Power Snatch 35-40/20-25 kg 20 Leg Raises 600 m Run/Row/2 min 30 Airdyne 12 Power Snatch 35-40/20-25 kg...

30 min AMRAP 05 Power Cleans 40-60/25-40 kg 10 Push Press or Push Jerk 40-60/25-40 kg 15 Sit ups (MB optional) 250 m Run/Row/1min Airdyne...

500 m Run/Row/60 Box Step 10 GTOH @ 40-50/25-30 kg 5 Rounds of 10 Push ups 10 Sit ups 10 Air Squats 10 GTOH @ 40-50/25-30 kg 5 Rounds of...

For time 400 m Run/Row/200 Single Skips 15 Burpees 400 m Run/Row/200 Skips 30 Sit ups 400 m Run/Row/200 Skips 30 HR Push ups 400 m...

30min EMOM for quality Min 1 – 8 Bulgarian split squats each leg (use box or couch) Min 2 – 10 walk outs (straight legs, walk hands out,...

Team WOD 4 rounds (2 each) – You do 1 round, I do 1 round 10 kb/db sumo deadlift 10 goblet squat 10 one hand elevated push up (one hand...

5 rounds for time 12 hang power snatch (40/30) 30 double unders/60 single skips -rest 5 mins- 5 rounds for time 12 bent over row 15 sit...

1 mile run (or row 2k/1.6k) 50 air squats/wall balls 30 push ups 1 mile run (or row 2k/1.6k) *wear vest if you have one

4 X 6min AMRAP with 3mins rest between 2/2, 4/4, 6/6 etc: single arm DB snatch + single arm thruster 2/2, 4/4, 6/6 etc: down ups +...

20 min AMRAP 20/16 cal row or 50 DU/100 singles or 200m run 15 push ups/barbell or db bench press 15 sit ups/T2b Bodyweight finisher 40s...

3 rounds 15 deadlifts (60/40) 12 bar over burpees 9 alternating jumping lunges (each leg – 18 total) 3 rounds 12 hang power cleans 9 bar...

“Vest Triplet” For Time Complete: – 400M Run – 24 Air Squats – 12 Burpee Box Jump-Overs (**) * 4 Rounds For this WOAH, wear a weighted...

Its Cardio Day, so the choices are: Row 5000m or 10000m Run 5000m or 10000m Cycle 10000m or 20000m Enjoy

Complete 4 rounds for time of: – 20 Double Unders / 40 singles – 20 Alt. DB Snatches (sub barbell snatches, sub no weights box jump/stair...

Complete 8 rounds for time: 20 Double Unders / 40 single skips 10 Wall Balls (sub: 10 front squats with a bar or dumbbells, no weights -...

Five rounds for time : – 300M Run – 15 Toes-to-Bar (Sub Jack knives - https://youtube/CWOZyf8kaH0) – 15 Shoulder-to-Overhead (40/25) (Sub...

3 Rounds: 7 Minute AMRAP: 20 DB Hang Power Snatch (Alternating) (sub - barbell @ 40/25 kgs - obviously not alternating) (sub - bodyweight...

Minutes 0:00-10:00 10-9-8-7-6-5-4-3-2-1 of: DB Front Squats (sub - air squats x 1.5) 100m Run you buy your own rest time. Minutes...

4 Minutes : (2 Minute box Step Ups + 2 Minutes Double Unders or singles) then 3 Rounds: 10 Tuck jumps 20 Push Ups 30 Air Squats then 4...