“Wonderworld”For Time:100 Double Unders21 Power Cleans (155/105)21 Bar-Facing Burpees100 Double Unders15 Power Cleans (155/105)15 Bar-Facing Burpees100 Double Unders9 Power Cleans (155/105)9 Bar-Facing Burpees HOME GYMFor Time:21 Double Dumbbell Clean and Jerks100 Double Unders15 Double Dumbbell Clean and Jerks100 Double Unders9 Double Dumbbell Clean and Jerks100 Double UndersRead More

Strict Press On the 1:30 x 10:3-3-3-2-2-2-1-1-1-1 “Three For Five” On the 3:00 x 5 Rounds:10 Strict Press (95/65)30 AbMat Sit-upsMax Calorie Row HOME GYMAMRAP 15:10 Strict Press (95/65)20 Burpees30 AbMat Sit-upsRead More

“Heads or Tails” Team of 2AMRAP 25:Buy-In: 125/100 Calorie Assault Bike Time Remaining for Max Rounds:1 Round of ” BIG Cindy”30 Double Unders (Each)10 Hang Power Snatches (115/85) HOME GYM AMRAP 25:400 Meter Run30 Double Unders20 Alternating Dumbbell Snatches10 Renegade RowsRead More

“Open 16.4” AMRAP 13:55 Deadlifts (225/155)55 Wallballs (20/14)55 Calorie Row55 Handstand Push-ups HOME GYM AMRAP 13:55 Double Dumbbell Deadlifts55 Single Dumbbell Goblet Squats55 Shuttle Runs [10 Meters]55 Double Dumbbell Push PressRead More

“Ketty” 5 Rounds For Time:400 Meter Run30 Kettlebell Swings (53/35)30 Step Back Lunges HOME GYM 5 Rounds For Time:400 Meter Run30 Single Dumbbell Swings (15 Each Side)30 Step Back LungesRead More

“Cho To-Go” AMRAP 5:40/30 Calorie Row20 Box Jump Overs (24″/20″)AMRAP “Macho Man” (135/95) Rest 5 Minutes AMRAP 5:30/21 Calorie Row15 Box Jump Overs (24″/20″)AMRAP “Macho Man” (155/105) Rest 5 Minutes AMRAP 5:20/15 Calorie Row10 Box Jump Overs (24″/20″)AMRAP “Macho Man” (185/135) HOME GYM 3 Rounds x AMRAP 5:50 Meter Dumbbell Farmers Carry1 Round of “Dumbbell...Read More

Barbell Complex On the 1:30 x 6 Sets:1 Power Snatch3 Overhead Squats “Top Shelf” AMRAP 15:21 Wallballs (20/14)12 Power Snatches (95/65)15 Toes to Bar12 Overhead Squats (95/65)Read More

“Double-Edged” 7 Rounds For Time:500 Meter Assault Bike30 Double Unders10 Burpees Body Armor Cash-Out 2 Sets:1 Minute Banded Pull-Aparts1 Minute Side Plank (Each Side)1 Minute Banded Front PlankRead More

KO in the OK TOMORROW at the UMAC “Wunderful” 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups HOME GYM 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 Sit-ups10 Hand Release Push-upsRead More

KO in the OK this WEEKEND SATURDAY & SUNDAY Barbell Complex On the 1:30 x 6 Sets:3 Front Squats3 Push Press “Blitzen” 5 Rounds For Time:20/15 Calorie Row10 Thrusters (115/85) HOME GYM 5 Rounds For Time:100 Meter Double Dumbbell Farmers Carry20 Double Dumbbell ThrustersRead More