Partner Workout: 25 Bar Muscle-Ups 50 Renegade Rows 35#/25# 75 KB Snatches 53#/35# 100 Deadlifts 185#/135# 150 Split Squat Jumps Post total time. Coaching Tips:  [...]

Level 1 1 Rope Climb  15' 10 Pull Ups 10 Box Jumps  20" 10 Burpees 10 Knees to Elbows Rest 2 Minutes 5 times. Level [...]

Overhead Squat: 10 Reps in 3 Sets Then. 15 GHD Sit Ups X 4 10 Bulgarian Split Squats X 3 ea. leg 8 Wtd. Pull [...]

Testing Level 1 "Helen" 3 Rounds 400m Run 21 KB Swings  53#/35# 12 Pull Ups Or. "Jackie" 1000m Row 50 Thrusters   45# 30 Pull Ups [...]

EMOM for 10 minutes of: 3 Deadlifts  95#/63#       (Comp. 155#/103#) 2 Hang Power Cleans 1 Thruster Then. 10 Ring Dips    (Comp. 5 Muscle Ups/W - [...]

AMRAP in 3 minutes of: 250m Row Max Double Unders 2 minute rest. 5 times. Then. 50 Pull Ups 50 Burpees Post double under total [...]

OPEN GYM 8:30-10:00AM 10AM FREE CLASS 4 Rounds 400m run 20 Overhead Walking Lunges (45#/25# plate) 10 Deck Squats (35#/26# kettlebell) 5 Burpee Pull-Ups Post [...]

AMRAP in 20 minutes: 200m Sprint 20 DB Thrusters 35#/25# 15 Box Jumps 24"/20" 10 Pistols Every rep counts, post total rounds completed plus 1 [...]

Press  3,3,3,3,3 Then. 2 Rounds 10 Pull Ups 20 Push Ups 30 Squats + 1 Mile Run + 2 Rounds 30 Squats 20 Push Ups 10 Pull [...]

Squat Cleans  3,3,2,2,1,1,1 Then. 200m Run X 8  (recover while walking back to start) Post load and fastest split time.