OPEN GYM 1PM-2PM “Slipknot” AMRAP 20:2 Rope Climbs20/15 Calorie Row40 AbMat Sit-ups HOME GYM AMRAP 20:40 Sit-ups20 Shuttle Runs (10 Meters)10 Dumbbell Rows From Plank Position (Each Side) Dumbells: 50’s/35’sRead More

“Highs & Lows” For Time: (Team of 2)42 Front Squats (135/95)84 Alternating Dumbbell Snatches (50/35)800 Meter Run30 Front Squats (135/95)60 Alternating Dumbbell Snatches (50/35)800 Meter Run18 Front Squats (135/95)36 Alternating Dumbbell Snatches (50/35)800 Meter Run HOME GYM 3 Rounds For Time:20 Single Arm Dumbbell Clusters (50/35)800 Meter RunRead More

1 Mile Run 1 Mile run for time “Jumpin’, Jumpin'” 15-12-9:Burpee Box Jumps (24″/20″)Power Clean and Jerks (135/95) HOME GYM For Time:30 Single Dumbbell Clean and Jerks (50/35)15 Dumbbell Facing Burpees20 Single Dumbbell Clean and Jerks (50/35)10 Dumbbell Facing Burpees10 Single Dumbbell Clean and Jerks (50/35)5 Dumbbell Facing BurpeesRead More

Midline 4 Giant Sets:10 Weighted Sit-ups20 Sit-ups (Unweighted):30 Second Hollow Hold10 Lungesters “Paul Bunyan”AMRAP 15:60 Double Unders20/15 Calorie Assault Bike15 Deadlifts (225/155)Read More

Back Squat 3 Sets of 5 “Finish Line” For Time:21-15-9:Kettlebell Swings (53/35)Burpees Directly Into… 800 Meter Ski Erg HOME GYM For Time:30-20-10:Single Arm Russian Dumbbell Swings (50/35)Burpees Directly Into… 800 Meter RunRead More

Row 2000m For Time: Row 2K “Fight Night”EMOM 16:Min 1: 15 Wallballs (20/14)Min 2: 10 Hang Power Snatches (75/55)Min 3: 10 Box Jumps (24″/20″)Min 4: 10 Overhead Squats (75/55)Read More

“Gas Pedal”For Time:15 Burpee Dumbbell Deadlifts (50’s/35’s)1,500 Meter Assault Bike12 Burpee Dumbbell Deadlifts (50’s/35’s)1,200 Meter Assault Bike9 Burpee Dumbbell Deadlifts (50’s/35’s)900 Meter Assault Bike6 Burpee Dumbbell Deadlifts (50’s/35’s)600 Meter Assault Bike3 Burpee Dumbbell Deadlifts (50’s/35’s)300 Meter Assault Bike HOME GYM 15-12-9-6-3:Burpee Dumbbell Deadlifts (50’s/35’s) After Each Set:60 Double UndersRead More

“Pulse” 21 AMRAP12 Synchronized Goblet Back Step Lunges (70/55lb)40 Kettlebell Swings (70/55 lb)50 Wall Ball Shots (20/14 lb)100m Run (You Go, I Go) HOME GYM 3 Rounds:600 Meter Run6 Rounds of “The Chief” 1 Round of “The Chief”:3 Double Dumbbell Power Cleans (50’s/35’s)6 Push-ups9 Air SquatsRead More

Death by Assault Bike EMOM For As Long As PossibleAscending Assault Bike calories*Start with 3 calories. Add 3 calories every minute until failure. “Kick, Push” EMOM 12:Min 1: 10 Push PressMin 2: 10 Toes to BarMin 3: 8/5 Cal Bike HOME GYM 27-21-15-9:Double Dumbbell Push Press (50’s/35’s) After Each Set:100 Meter Farmers Carry (50’s/35’s)Read More

“Spin Move” For Time:800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter Run HOME GYM 6 Rounds For Time:50 Double Unders25 AbMat Sit-ups15 Push-upsRead More