BRING A FRIEND WEEK – ALL WEEK LONG “Knock on Wood” 3 Rounds For Time [25 Minute Cap]:30 Power Snatches (75/55)30 Box Jump Overs (24″/20″)30 Pull-ups30/24 Calorie Row HOME GYM 3 Round For Time:30 Single Dumbbell Power Snatches (50/35)150′ Walking Lunge15 Strict Pull-upsRead More

BRING A FRIEND WEEK – ALL WEEK LONG “Pardon the Interruption” AMRAP 16:Max Calorie Assault Bike [On the 0:00]: 21 Kettlebell Swings (53/35)[On the 2:00]: 21 AbMat Sit-ups[On the 4:00]: 21 Kettlebell Swings (53/35)[On the 6:00]: 21 AbMat Sit-ups[On the 8:00]: 21 Kettlebell Swings (53/35)[On the 10:00]: 21 AbMat Sit-ups[On the 12:00]: 21 Kettlebell Swings...Read More

BRING A FRIEND WEEK – ALL WEEK LONG “Diddly Squat” 3 Rounds For Time:800 Meter Run20 Toes to Bar10 Front Squats (185/135) HOME GYM 3 Rounds For Time:800 Meter Run20 Weighted Sit-ups (50/35)10 Double Dumbbell Front Squats (50’s/35’s)Read More

BRING A FRIEND WEEK – ALL WEEK LONG Deadlift Heavy Set of 3 “Belt Buckle” For Time:1,000 Meter Row30 Deadlifts (225/155)50 Lateral Barbell Burpees HOME GYM 3 Rounds For Time:20 Double Dumbbell Burpee Deadlifts (50’s/35’s)200 Meter Double Dumbbell Farmers Carry (50’s/35’s)Read More

BRING A FRIEND WEEK – ALL WEEK LONG “Wiped Clean” Every 4 Minutes x 5 Rounds:30 Air Squats15/12 Calorie Assault Bike7 Clean and Jerks (115/85) HOME GYM Every 4 Minutes x 5 Rounds:40 Air Squats20 Single Arm Dumbbell Clean and Jerks (50/35) Alternate Arms Every Rep on DumbbellRead More

“Strictly Business” On the 3:00 x 6 Rounds:5 Strict Toes to Bar15 Shuttle Runs [10 Meters]Max Calorie Assault Bike HOME GYM On the 3:00 x 6 Rounds:30 Second Side Plank (Each Side)20 Shuttle Runs (10 Meters)Max Mountain Climbers In Time RemainingRead More

“One Direction” 5 Rounds:1 Minute Calorie Row1 Minute Burpees1 Minute Thrusters (95/65)1 Minute Rest HOME GYM 5 Rounds:20 Single Arm Dumbbell Thrusters (50/35)15 Burpees 10 Reps Each Side For ThrustersRead More

“Big Drip” AMRAP 20:200 Meter Run16/12 Calorie Assault Bike12 Chest to Bar Pull-ups8 Single Arm Dumbbell Snatches (70/50) HOME GYM AMRAP 20:400 Meter Run30 Single Dumbbell Hang Power Snatches (50/35)20 Double Dumbbell Plank Rows (50’s/35’s) Alternate Arms Every 5 Reps on Hang Snatches10 Each Side For Dumbbell Plank RowsRead More

Barbell Bench Press Heavy Set of 8 “DB12” AMRAP 12:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 AbMat Sit-ups HOME GYM AMRAP 12:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 Hollow RocksRead More

“UFO” AMRAP 5:40 Back Step Lunges200 Meter Wreck Bag Run (50/35)Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5:30 Single Front Rack Dumbbell Reverse Lunges (50/35)200 Meter Wreck Bag Run (50/35)Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5:20 Double Dumbbell Front Rack Reverse Lunges (50’s/35’s)200 Meter Wreck Bag Run (50/35)Max...Read More