2 Rounds For Time: 25 min TC 51 Cals Ski 51 Jumping Pull Ups 51 Cals Bike 51 Box Jumps 3 mins rest 3 rounds: 5 Candle Sticks | Rig Pikes...

For Time: 1000m 90 Sit Ups 80 Back Racked Lunges 70 Air Squats 60 Push Press 50 Toes to Bar 40 Power Cleans 30 Press Ups 20 Thrusters 10...

For Time: 3 rounds: 300m Run or Row 3 Deadlift Buy Out - 30 Burpees X 3 rounds When finished take a 3 min break then perform the...

Every 2:00 x 5 5 Bench Press 5 mins rest / WOD set up 5 Rounds for Time: 20 min TC 21 Hang Snatches 15 OHS 9 Bar Muscle Ups Rx: 42.5/30...

AMRAP in 30 mins: 5 Pull Ups 10 Bench Press 15 Back Squats 3 mins rest 5 mins on ERG of choice: Moderate / Slow Pace Rx: 60/42.5 Masters...

1:00 on / 1:00 off x 5 Max Distance 3 mins rest x 3 sets 3 mins rest AMRAP in 8 mins: 16 Alt DB Curls 10 S/A DB Rows 10 DB Skull Crushers

Programmed By Coach Jim Every 3:00 mins: 8 sets 30 Box Jumps Max Lungesters ** Lungester: 1 Revere Lunge Right - 1 Reverse Lunge Left - 1...

For Time: 30 Du’s / Su’s (Between each Exercise) 25 STOH 25 High Touch Sit Ups 25 WBS (10ft) 50 HR Press Ups 25 WBS (10ft) 25 High Touch...

21 – 15 – 9 reps: 15 min TC Double DB Step Ups (20”) Double DB Bench Press Dips 3 mins rest AMRAP in 15 mins: 21 Renegade Rows 15 Double...

E2MOMx4 2 Cleans Heavy loading @ 70 – 85% 3 mins rest 4 Rounds For Time: 30 min TC 1000m 15 Handstand Press Ups 15 Toes to Bar 15 Double...

2:00 on / 1:00 off x 10 sets 8 Cals – Max Power Snatch 10 Cals – Max Power Snatch 12 Cals – Max Power Snatch 14 Cals – Max Power Snatch...

Box Jump Build 3 - 5 Box Jumps Increase the height of box 3 mins rest AMRAP in 30 mins: 30 Double Unders / Single Unders 15 KBS 15 MB Sit...

Buy In: AMRAP in 5 mins: Sandbag Cleans (60/40) 2 mins rest AMRAP in 25 mins: 25 Cals 15 Pull Ups 20 Back Racked Lunges 2 mins rest Buy...

2 Rounds For Time: 40 min TC 60 Toes to Bar 50 GHD Sit Ups 40 Inverted Burpees 30 Front Squats 20 Toes to Bar 30 GHD Sit Ups 40 Inverted...

7:00 on / 3:00 off x 4 (Teams of 2) 6 Press Ups 4 S/A Devil Press 2 Wall Walks 5 DB Thrusters 3 Pull Ups 1 Man Maker 6 Bench Hops 4 Air...

0:00 – 12:00 mins: 2000m 12:00 – 24:00 mins: 100 WBS 50 Cals 100 Line Facing Burpees 24:00 – 36:00 mins: 1:00 on / 1:00 off x 6 Squat...

8 Rounds For Time: 8 Pull Ups 8 DB Snatches 8 Air Squats 8 Double DB Reverse Lunges Rx: 24/17.5 Masters Rx: 20/15 Scaled: 15/10

AMRAP in 6 mins: 8 Thrusters 50 Double Unders  3 mins Rest 3 Rounds for Time: 12 min TC 9 Bar Muscle Ups 18 Toes to Bar 2 Rounds for...

For Time: 500 – 750 – 1000 – 750 – 500 Metre Row 21 – 18 – 15 – 12 – 9 DB Push Press 500 – 750 – 1000 – 750 – 500 Metre Row 9 – 12 – 15 –...

EMOMx30 1 KBS + 1 Press Up + 1 Sit Up 2 KBS + 2 Press Ups + 2 Sit Ups 3 KBS + 3 Press Ups + 3 Sit Ups …etc Russian Kettlebell Swings Add...