Men/Women 5 Rounds: 200m Run 30sec Rest 3 Muscle-Ups 3 Deadlifts 225/135 3 Over the Bar Burpees 3 DB Snatches 25% 30sec Rest Beginner: 4 Rounds: 200m Run 3 Pull-Ups 3 Deadlifts 135/85 3 Over the Bar Burpees 3 DB Snatches 15% 90sec Rest

Men/Women 200m Run 15 Toes To Bar 10 Thrusters 95/65 15 Burpees 10 Thrusters 115/75 15 Alt. V-Ups 10 Thrusters 135/85 (Run 200ms, Then do 15 Toes to bar, rest 1 minute, then Run, 10 Thrusters, rest 1 minute, make your way down)

Men/Women 4 Rounds: 400m Run 20 KB Swings 55/30 20 Sit-Ups 10 Ski Jumps 10 Floor Wipers 95/55 3 Wall Walk-Ups Rest 90 seconds

Men/Women 6 Week Cycle, 4th Week Tuesday: 5 x 2 Halt Cleans 70% of C&J (3 second concentric rise to position 2, pause for 1, Squat Clean) Complete 4 out of 5 increase by 2.5kg next week 4 x 3 Push Jerk at 60% of C&J Make all 4 sets, […]

Men/Women Strength: 5×2 Deadlifts, target 90%, no bouncing between reps HIT: 10 Rounds: 3 Burpee Pull-Ups 3 KB Cleans 70/35 3 Ski Jumps 3 DB Thrusters 20% Rest 30 seconds

Fearless Wednesday!!! Men/Women 800m Run 10 Toes to Bar 10 HSPU/DB Push Press 20% 10 Hang Power Cleans 135/85 10 Floor Wipers Rest 2 minutes 400m Run 10 Toes to Bar 10 HSPU/DB Push Press 20% 10 Hang Power Cleans 135/85 10 Floor Wipers Rest 90 seconds 2 Rounds: 200m […]

Men/Women Rowing: 8 Rounds: 250m Row 20 Plyo Jumps 2 Farmers Carry 70/35 15 V-Ups Rest 30

Men/Women Tuesday HIT: Strength: 5×10 Back Squats + Super set with 10 Strict Pull-Ups (target 1 minute rest between) HIT: 5min EMOM: Power Clean+Hang Squat Clean+Front Squat+Thrusters+Push Press+Burpee (choose your weight) Then: 5min AMRAP 1 min of: V-Ups Russian Twists Reverse Sit-Ups Toe Touches Plank Then: 5min EMOM 10 Push-Ups […]

Men/Women Partner Workout 25min CAP 3x200m Run 3×15 Burpees 3×8 Sit-to-Stands 3×5 Deadlifts 275/155 3×5 Muscle-Ups/6 Man Makers 15% 3×3 Wall Walk-Ups Make it to the end, guess what?

Partner Workout Men/Women 1 mile (break it up however you want) Then: 12 Rounds: 8 Wall Balls 20/14 6 Push-Ups 4 Pull-Ups 2 Thrusters 135/75 Beginner: Partner Workout Men/Women 1 mile (break it up however you want) Then: 12 Rounds: 8 Wall Balls 14/10 6 Push-Ups 4 Pull-Ups 2 Thrusters […]