Category: Blog

A. 1-1-1-1-1 Back Squat. Work to your 1RM. B. 4 x 400M Run (Rest 1:30 between runs).

A. 4x 800M Run. Rest 2:30 between runs. B. 8 Minute AMRAP: 10 BF Burpee 6 Brute Ball Over the Shoulder RX: 70/50 lb Sandbag 150/100 lb Brute Ball *Wear a weight vest.

A. Max Rep Bar Muscle Up in 5 Minutes, then: 8 Rounds: (1 Minute Work, 45 Sec Rest of this KB Flow) Single Arm Clean, Left Front Squat Single Arm Push Press, Left Single Arm KB Swing, Left Single Arm KB Swing, Right Single Arm Clean, Right Front Squat Single Arm Push Press, Right Then:…

A. 4 Rounds for Time: 20 Lunges 15 Power Cleans 10 Shoulder Slams RX: 70/50 lb Sandbag B. 3-2-1 Wave, Deadlift. Start @ 70% 1RM.

A. 5-5-5-5-5 Push Press. Work to 80% 1RM. B. 20 Min AMRAP: Run 200m 8 Strict Pull-ups 16 Push-ups 20 Front Squats RX: 50/30 lb Sandbag *Wear a weight vest.

A. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. B. 4 Minute AMRAP: 10 KB Goblet Squat 10 KB Swing Rest 2 minutes, then 4 Minute AMRAP: 10 Goblet Lunges, Each Leg 10 Single Leg Deadlifts, Each Leg RX: 53/32 lb Kettlebell Post Rounds/Reps and Weight to Comments.

A. 15-10-5 for time: Brute Ball Cleans over the Shoulder Strongman Clean and Press RX: 150/100lb Brute Ball 115/75lb Sandbag B. 5-4-3 Wave Shoulder Press. Start at 60% 1RM. Post Time and Weight to Comments.

6 x 400m Interval Rest 1:30 Between Intervals Then: 15 Bar Muscle-ups 30 Strict Pull-ups 40 Toes to Bar Post Times to Comments.

A. Death by Bear Complex Do 1 Bear Complex the first minute, add a Bear Complex each minute until you can’t complete the required number. Rest 2 minutes, then: 100m Shuttle Run for 3 Minutes. RX: 70/50lb Sandbag. B. 5-4-3-2-1 Front Squat. Start at 80% 1RM. Post Results and Weight to Comments.

A. 5-4-3-2-1 Snatch. Start @ 80% 1RM. B. 27-21-15-9 for Time: Thruster Deadlift Back Squat Weighted Lunge RX: 70/50 lb Sandbag Post Time and Weight to Comments.