AMRAP in 5 mins / 1 min rest x 4 4 Power Cleans 8 DB Snatches 12 Press Ups

5 Rounds for Time 400m Run 15 Overhead Squats Practice Time Use this time to work towards your goals. If you are unsure on what to work...

For Time 21 Thrusters (Each) 15 Rope Climbs (Split) 15 Thrusters (Each) 11 Rope Climbs (Split) 9 Thrusters (Each) 7 Rope Climbs (Split)...

AMRAP in 7:00 mins / 3:00 mins rest x 4 7 WBS 5 HSPU 3 Hang Snatches 7 SB Over Shoulder 5 Single Leg Squats 3 SDHP 7 MB Clusters 5 BMU’s...

EMOMx30 -        40 Double Unders -        1 Burpee | 1 Press Up | 1 Jumping Jack | 1 Sit Up | 1 Handstand x 3 -        3 Deadlift | 3...

Pick your poison 20:00 mins to establish max metres AFAP in 10 mins: 2 – 4 – 6 – 8 – 10 … etc Out-In Run V – Ups / Tuck Crunches American...

Build to a heavy complex 3 Power Cleans 2 Front Squats 1 Shoulder to Overhead 5 RFT: 5 Deadlift 21 Double Unders / :20 Double Under...

3 Rounds for Time: 25 Push Press 25 Burpees 25 SDHP 25 Pull Ups 25 Back Squats 25 Cals

For Time: 400m Run | 1:00 min Rest 800m Run | 2:00 min Rest 1200m Run | 3:00 min Rest 1600m Run | Score = Total Time Extra: For Time 27 –...

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:...