Front Squat Heavy Single “Satans Whiskers” 3 Rounds For Time:10 Front Squats (165/115)10 Chest to Bar Pull-ups10 Burpees HOME GYM AMRAP 10:10 Double Dumbbell Front Squats (50’s/35’s)10 Strict Pull-ups10 BurpeesRead More

“Wave Runner” On the 5:00 x 6 Rounds:500/400 Meter Assault Bike350/300 Meter Row200 Meter Run HOME GYM On the 5:00 x 6 Rounds:800 Meter RunRead More

“Shot Caller” 5 Rounds:21 Wallballs (20/14)18 Alternating Dumbbell Power Snatches (50/35)15 Box Jumps (24″/20″)12 Toes to Bar HOME GYM 5 Rounds:30 Air Squats30 Sit-ups30 Alternating Dumbbell Snatches (50/35)Read More

OPEN GYM 1PM-2PM “Roundabout” 5 Rounds:27/21 Calorie Assault Bike21 Russian Kettlebell Swings (70/53)15 Push-ups HOME GYM 5 Rounds:60 Second Hollow Hold30 Single Arm Russian Dumbbell Swings (50/35)15 Push-upsRead More

“Adderall” [0:00 – 10:00]1 Mile RunMax Clean and Jerks (135/95) [10:00 – 13:00]Rest [13:00 – 20:00]800 Meter RunMax Power Snatches (115/85) [20:00 – 23:00]Rest [23:00 – 27:00]400 Meter RunMax Thrusters (95/65) HOME GYM AMRAP 10:1 Mile RunMax Single Dumbbell Clean and Jerks (50/35) Rest 3 Minutes AMRAP 7:800 Meter RunMax Alternating Dumbbell Power Snatches (50/35)...Read More

“Under The Sea” For Time:2,000 Meter Row150 Double Unders100 BurpeesRead More

“Beep Test” The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test.**SCORE IS ROUNDS COMPLETED IN BEEP TESTREPEAT FROM OCTOBER 14TH “Aftertaste” 10-9-8-7-6-5-4-3-2-1:Strict Presses (95/65) After Each Set:400 Meter Assault Bike15 AbMat Sit-upsRead More

Overhead Squat Heavy Set of 3 “The Fray” For Time:800 Meter Run30 Chest to Bar Pull-ups30 Overhead Squats (115/85)400 Meter Run15 Chest to Bar Pull-ups15 Overhead Squats (115/85) HOME GYM 2 Rounds For Time:800 Meter Run21 Double Dumbbell Front Squats (50’s/35’s)12 Strict Pull-upsRead More

“Jumpsuit” 30-20-10:Deadlifts (185/135)Box Jumps (24″/20″) Directly Into… 10-20-30:Kettlebell Swings (53/35)Row Calories HOME GYM 5 Rounds For Time:10 Double Dumbbell Deadlifts (50’s/35’s)20 Lateral Hops Over Dumbbells10 Double Dumbbell Push Press (50’s/35’s)20 Lateral Hops Over DumbbellsRead More

PushUp Challenge TEST MAX set of Pushups “Rush Hour” On the 4:00 x 5 Rounds:20/15 Calorie Assault Bike10 Lateral Barbell Burpees5 Power Snatches (135/95) HOME GYM On the 4:00 x 5 Rounds:200 Meter Dumbbell Run (50/35)20 Alternating Dumbbell Snatches (50/35)10 Lateral Burpees Over DumbbellRead More