A. Baseline Test For time Row 500m 40 squats 30 situps 20 push-ups 10 pull-ups B. “Diane” 21-15-9 Deadlifts 225,155 Handstand push-ups

10 min AMRAP @ Aerobic pace Run 200m 12 kb swings 53/35 6 pull-ups Rest 5 min 10 min AMRAP @ Aerobic pace Assault bike 10/8 Cals 7 wtd...

A. EMOM 12 min Min 1: Devils press x 5 50/h,35/h Min 2: strict toes to rings @ 2010 x 4-6 Min 3: row 150m B. For time 25-20-15-10-5 Wall...

A. EMOM 5 min 3 muscle snatch B. EMOM 10 min Min 1: 6 power snatch 75/55 + 20 double unders Min 2: 10-12 handstand push-ups C. 4 rounds...

A. Take 12 min to complete 4 sets: A1. Hip extensions @ 30X2 x 10; add weight A2. Barbell front rack split squat @ 20X1 x 8-10/leg; build...

For time with a partner 800m run 100 shoulders to overhead (95,65) 80 alternating bar facing burpees 60 front rack reverse lunges (95,65)...

*Reminder there is no 6:30pm class tonight. A. Take 12 min to compete 4 sets of the following: A1. Strict press AMRAP 30 sec @ 75/55 A2....

HAPPY 4th of JULY!!! We will only have 8:30 and 9:30am classes today. 7/4/1776. America is 243 years old today! For time: 7 rounds 4...

A. Take 15 min to complete3-4 sets of the following: A1. 50m sled push A2. 8-10/leg front rack stepups A3. 30m double kettlebell front...

A. Complete 10-8-6-4-2 Strict pull-ups Dips Bent over barbell row 95,65 Barbell floor chest press 96,65 B. 20 min AMRAP Run 400m 50m...

A. Take about 12 min to complete the following: A1. Drop lunges x 10/leg A2. Glute bridge with barbell @ 10X1 x 15 reps X 3 sets B. For...

A. Take 12 min to complete 3-4 sets of the following: A1. Single leg KB Romanian deadlift @ 30X1 x 8-10/leg A2. 4 TGU B. 3 rounds for...

A. 10 rounds for time 10 walking lunges 10/8 cal row 10 weighted sit-ups 10/8 cal AB 10 prisoner steps

A. EMOM 12 min min 1: 12 TTB Min 2: 20 ring mountain climbers Min 3: 50m FW 70/h, 53/h B. AMRAP 15 min 15 hang power snatch 75,55 200m...

A. Take 12 minutes to complete 4 sets of the following two movements: A1. SA DB press @ 30X1 x 10/ arm A2. Double KB Front Rack squats @...

A. Every 90 sec for 6 sets complete: A1. Clean grip deadlift @ 30X1 x 8-10; build to a TOUGH set. Start @ 155,105 (about 40/45% of 1 RM)...

5 rounds for time with a partner 50 wall ball 20,14 20 power cleans 135,95 50 SA DB OH lunges 50,35 20 shoulder to overhead 135,95

A. Take 12-15 min to complete 4 sets of the following movements: Decline push-ups @ 20X1 x 10 Seated good mornings @ 20X1 x 10 DB upright...

A. For time 90 double unders 75 squats 60 sit ups 45 shoulder to overhead 75,55 30 cal Row or 25 cal AB 15 Curtis Ps 75,55 Rest 5 min X 2...

A. EMOM 12 min min 1: 6-8 burpee pull-ups Min 2: 4-6 devils press 50/h, 35/h Min 3: row 150m B. 15 min AMRAP 3 muscle ups or 6 chest to...