DEADLIFT 15 minutes 4 x 3 Building THUMB TACK For Time 4 Rounds 18 Slam Balls (20/15) 15 Deadlifts (115/85) 12 Push Press (115/85) 400m RunRead More

MODEL CAR 30 min AMRAP 50/40 Cal Bike or Row 75 Air Squats 125 DoubleundersRead More

PRESS 15 minutes 4 x 5 Building TRANSIENT LIGHTING 12 minute AMRAP 16 Db Snatch (50/35) 8 Db Box Stepover (24/20) at 0, 4, 8 minutes 20 Burpees over DBRead More

VENEER For Time 15-12-9 • CtB Pullups 100m Shuttle Run • TtB 100m Shuttle Run SHOULDER ACCESSORY 3-4 Sets For Quality 10 Ext. Rotations ea/s 10 Int. Rotations ea/s 10 Y-T-WRead More

PRESS 15 minutes 4 x 8 Building Rest as needed CABLE TIES 4 Rounds 12 Overhead Walking Lunge (50/35) ND 6 Burpee Over Db 12 Overhead Walking Lunge D 6 Burpee Over DbRead More

SMOKE SCREEN 20 minutes 8 Ring Pushups 12 Db Box Stepovers (24/20) 16 Db Snatch (50/35) ACCESSORY 4-5 Sets For Quality 15 Lateral Raise 8 Y-T-Ws 15 Reverse Db FlysRead More

OPEN GYM 1PM-2PMRead More

The Starting Lineup For Time 5-10-15-10-5 • Toes to Bar • Wallballs (20/14) x2 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 Kb Side Bends R 12 Banded Wood Chops R 10 Kb Side Bends L 12 Banded Wood Chops LRead More

STRICT HSPU 15 minutes Accumulate 4-6 Sets 5-8 Reps Effervescent 14 minutes 12 Hang Power Cleans (115/85) 16 Pushups If you break on either Run 100mRead More

Telestrations 5 Rounds 21 Abmat Situps 15 Front Squats (95/65) 9 Box Jumps (30/24) GLUTES/ROTATION ACCESSORY 3-4 Sets For Quality 10 SL Glute Bridges R 20 sec Russian Twist 10 SL Glute Bridges L 20 sec Russian TwistRead More