“DYNAMIC DUO” 20 AMRAP (Teams of 2)  10 Power Snatches  10 Synchro Lateral Bar Over Burpees 10 Overhead Squats 20 Calorie Bike  Barbell= 115/85 SHOULDER ACCESSORY 3-4 Sets For Quality 10 Y-T-Ws 10 Banded Internal Rotations 10 Prisoner RotationsRead More

RINGS 15 minutes Accumulate 5-7 Sets 1-2 Strict RMU “PINKY RING” For Time 12-10-8-6-4-2 • Toes to Rings • Russian KbS (70/53) x 2 Every break = 12 Burpees EXTRA CREDIT Mobility 1:00 Couch Stretch ea/s 1:00 Pigeon ea/s 1:00 Seated Straddle 1:00 Tricep & Lat Stretch ea/s x 3-4Read More

“RED DOOR” Every 5 min x 5 — 25 min Total 20 Goblet Squats (53/35) 8 Box Jumps (30/24) 20/15 Cal Row ACCESSORY 3-4 Sets 5 Petersen Stepups 8 Banded Side Steps ea/s 5 Jefferson Curls 8 Lateral Lunges ea/s EXTRA CREDIT Aerobic Recovery 40 min Row/Bike/JogRead More

HSPU 10 min EMOM 1-3 Strict HSPU TETHER BALL For Time Buy-in 40/30 Cal Bike 3 Rounds 21 Abmat Situps 15 Deadlifts (135/95) 9 Push Press 20 sec Front Rack Hold EXTRA CREDIT BB/SM Accumulate 40-50 Turkish GetupsRead More

“MUD CRAB” 18 minutes 3-6-9-12…etc. • Bar Muscleups 15 Wallballs (20/14) 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 V-ups 30 sec Hollow Rock 10 Plank Marches 30 sec Plank EXTRA CREDIT Mobility 1:00 Deadhang 1:00 Tricep & Lat Stretch ea/s 1:00 Extended Child’s Pose 1:00 Lizard w/rotation x 3-4Read More

DEADLIFT 15 minutes 4 x 5 Building Rest as needed “TRAIN HOPPING” For Time 15-12-9-6-3 • Power Clean (135/95) • Burpees Over Bar EXTRA CREDIT N&C 3 Sets AMRAP Doubleunders – unbroken  1:00 Abmat Situps AMRAP Plank Rest 2:00Read More

OPEN GYM 1-2Read More

DB FLOOR PRESS 15 minutes 4 x 10 Rest as needed DUELING PIANOS For Total Rounds + Reps — In Partners 7 minutes 16 Pullups 8 Synch. Strict Burpees 2:00 Rest 7 minutes 16 Knees to Elbow 8 Synch Burpees EXTRA CREDIT BB/SM 10-12 Barbell Row AMRAP Ring Row Hold 2:00 Rest x 4-5Read More

“GULCH 2.0” For Time 15-12-9-6-9-12-15 • Back Squats (135/95) 200m Run CORE ACCESSORY For Quality 30 Mountain Climbers AMRAP Plank Rest 1:00 x 3 EXTRA CREDIT Aerobic Recovery 10:00 Jog/Row/Bike 3:00 Stretch x 2-3Read More

“PULL UPS” 15 minutes 5 x 3 WtD Pullups Building “ISABEL” For Time 30 Snatches (135/95) EXTRA CREDIT Mobility 1:00 Tricep & Lat Stretch ea/s 1:00 Pigeon ea/s 1:00 Scorpion ea/s 1:00 Extended Childs Pose x 3-4Read More