“THE RINGER” Every 20 seconds for 10 minutes – 1 Hang Below the Knee Snatch – 3 TOUGH, Highly Focused Banded Lat Press Down (gymnastic correlation) Rest/Reset 5 minutes 10 minute AMRAP Ladder 1 Clean 185/125 1 Wall Walk 2 Clean 2 Wall Walk 3 Clean 3 Wall Walk Read More
“CAR JACK“ 12 minute AMRAP (FOR QUALITY) W/ Partner – Alternate Movements 30s Bike @ 50-60% pace 5 PVC or Empty Bar Overhead Squats with a 1s pause at top/bottom 5 Ring Rows with a 1s pause at top/bottom Rest/Reset – 5 minute 12 minute AMRAP (Scored) – HIGH intensity w/ Partner – Alternating FULL Rounds...Read More
“SWEAT ANGELZ” FOR TIME with a partner (8 minute CAP) At 0:00 50 Double DB Thrusters 50/35 50 Deadlifts 225/155 50 Toes to Bar Partners can partition reps HOWEVER At 12:00 5 ROUNDS FOR TIME with a partner (8 minute CAP) 10 Double DB Thrusters 50/35 10 Deadlift 225/155 10 Toes to Bar Partners must...Read More
“BURN BABY BURN” FOR TIME With a partner complete 10/9K Bike *Athletes will alternate every 1000/900m (5 each) **While partner is BIKING, opposite partner must complete 1 ROUND 20s of wall sit + 50’ DOUBLE KB Farmers Carry 70/53 Read More
“BEEF CAKE” COMPLETE for LOAD and QUALITY Every 2 minutes x 16 Intervals (32 total minutes – 8 each) Alternate between A and B Front Squats (Building) 60s Jump Rope Singles STRENGTH TRACK 3-3-3-2-2-2-1-1 @ 0:00, Set one perform 3 reps + @2:00 Jump Rope @ 4:00 set two perform 3 reps + @ 6:00...Read More
“PARTNER “Eleanor” 6 Rounds For Time – SOFT Cap 25 minutes 24 Alternating DB Snatches 50/35 12 Burpee Box Overs 24/20 6 Hang Power Cleans 165/110 Read More
