AMRAP in 20 mins: 9 HR Press Ups 9 Wall Ball Shots 90m Row 12 HR Press Ups 12 Wall Ball Shots 120m Row 15 HR Press Ups 15 Wall Ball Shots...

2 Rounds for Time: 20 Burpees High Touches 20 DB Step Ups 20 DB Snatches (Right Arm) 20 DB Snatches (Left Arm) 500m Row 50 DB Single Arm...

The Other Total 10:00 mins to establish 1 rep max -        Clean 10:00 mins to establish 1 rep max -        Bench Press 10:00 mins to...

EMOM: TC 40 (Go to completion of all exercises) Butterfly Sit Ups KBS Shuttle Runs (Across the room: across and back = 2) Rest Rx: 300...

AMRAP 25 mins: 150 Double Unders 50 Press Ups 12 Power Cleans Coach Led Mobility Work -        Seated Forward Fold -        Thread The...

AMRAP in 25 mins: 150m Row 15 WBS 150m Row 15 SDHP 150m Row 15 Push Press 150m Row 15 KBS 150m Row 15 MB Sit Ups Mini Strength or Cool...

EMOMx20 Odd mins: 5 Front Squats Even mins: 5 Muscle Ups Skill Session x 3 sets 10 Skin the Cats (Rings) | :30 Plank Hold | 10 Ring Dips...

AMRAP in 35 mins: 60 Sit Ups Cals 60 Toes to Bar Cals 60 Strict Knee Raises Cals

AMRAP in 40 mins: 8 HSPU / Pike Press Ups / Shoulder Press 8 Alt Front Rack Lunges 8 Push Press 400m Run

10 Rounds for Time: 4 Deadlift 3 Hang Power Snatches 2 Overhead Squats

5 Rounds for Time: Rx: 750m / 600m Row (3:00 mins rest between rounds) Scaled: 600m / 500m Row (3:00 mins rest between rounds) Beginner:...

For Time: 21 – 15 – 9 reps: Cleans Dips

10 Rounds for Time or AMRAP in 35 mins 200m Bulgarian Bag Run 20 MB Sit Ups 15 Bulgarian Bag Squats 10 HR Press Ups 5 Pull Ups

For Time (30min T.C) 40 WBS 10 MB Burpee 500m Run / Ski / 1000m Bike 30 WBS 20 MB Burpee 500m Run / Ski / 1000m Bike 20 WBS 30 MB Burpee...

AMRAP in 5 mins / 2 mins rest x 3 Rx: (50/35 – 24/20”) AMRAP 1: 3 Burpee Pull Overs 5 Power Cleans 7 Box Jumps AMRAP 2: 3 C2B Pull Ups 5...

Every 1:30 x 10 sets Rx: 1 Squat Snatch (Heavy Load) Scaled: 2 Squat Snatch (Moderate Load for Technique) Top Up 1:30 on / :30 off Cardio...

3 RFT: 30 min TC Rx: 50/35 | Scaled: 40/27.5 15 Deadlift 15 Back Squat 15 Pull ups 15 Push Press 20 Pulls on the Rower after each...

2:00 mins on / 1:00 min off x 10 Rx: 9/6 - 22.5/15 – 20/16” Odd Rounds: 12/10 Cal Row | 24 Double Unders | Max WBS Even Rounds: 5 Out-In...

RX’D For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Partition the pull-ups, push-ups, and squats as needed (20...

Good Morning Members, In the month of June we have two test workouts. Our last test WOD before we go back to the start will be Elizabeth....