AMRAP in 5 mins / 2 mins rest x 5 12 KBS 8 KB Press Ups (Right Arm) 12 Plate GTOH 8 Plate Burpees 8 S/A Push Press (ES) 4 S/A Devil Press...

Programmed By Coach Jim 4:00 on / 2:00 off x 5 32 Double Unders / Single Unders  16 Clean & Jerk 32 Double Unders / Single Unders  Max...

Every 3:00 mins x 10 rounds Starting at 0:00: 30 KBS In remaining time: Max Cals Gymnastic Sesh: 4 sets 5 – 10 Ring / Parallel Dips Max...

4 rounds for time: Buy In: 2000m Run / Ski 15 Toes to Bar 15 Deadlift 15 HSPU Buy Out: 2000m Row / Bike (4000m) Optional Extra: 3 sets 10...

Strength Build: Every 2:00 x 4 10 Shoulder Press Same weight throughout Every 6:00 mins x 5: 5 min TC 500m Run / Row / Ski / Bike 12...

For Time: Out In Farmers Carry 3 SB Cleans to Box (40”) 3 Back Squats 3 Push Jerks Out In Farmers Carry 4 reps on each Out In Farmers...

Programmed By Coach Lindsey, Sandra & Megan For Time: Teams of 3 – Split Evenly 1000m Ski 60m SB Snail Push 1000m Row 60 Single Ring Rig...

Programmed By Coach Jim 4 rounds of ‘X’ 80/64 Cal Row 3 rounds of ‘X’ 60/48 Cal Row 2 rounds of ‘X’ 40/32 Cal Row 1 round of ‘X’ 20/16...

Programmed By Coach Jim AMRAP in 30 mins: YGIG Rounds 5 DB Thrusters 5 DB STOH 5 Burpees 5 mins rest Bro Session: 4 sets x 10 reps Bicep...

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...