Category: Blog

A. For Time: Run 2 Miles Then, 60 Toes to Bar B. 3-3-3-3-3 Weighted Pull-ups. Post time and weight used to comments.

A. 10-8-6-4-2 Back Squat. Start @ 50% 1RM. B. For Time: Run 800M 25 Back Squats 30 Front Rack Lunges RX: 70/50 lbs. Wear a weight vest. Post time and weight used to comments.

A. 5-5-3-3-1 Deadlift. Start @ 80% 1RM. B. 4 Rounds for Time: Run 400m 10 Sandbag Deadlifts 10 Sandbag Over the Shoulder 10 BF Burpees Post time and weight used to comments.

A. 12 Minute AMRAP: 2 KB Swing, Right 2 KB Clean, Right 2 KB Snatch, Right 2 KB Swing, Left 2 KB Clean, Left 2 KB Snatch, Left 8 Pull-ups 16 Push-ups RX: 1.5/1 pood KB B. 3-3-3-3-3 Weighted Pull-up.

A. For Time: Row 500m Then, 4 Rounds for Time: 20 Back Squats 16 Toes to Bar 14 Shoulder Slams 12 Body Weight Lunges Then Row 500m B. 10-8-6-4-2 Front Squat. Worst at 50% 1RM.

A. 10 X 100M Run Rest 30 sec between Sprints. B. 5-5-5-5-5 Shoulder Press. Work to your 5RM.

A. 10 Minute AMRAP: 6 Deadlift (225/185) 10 Pull-ups 20 Push-ups Wear a 20lb vest. B. 5-4-3 Wave Deadlift. Start @ 60% 1RM.

A. 5-4-3-2-1 Front Squat. Start @ 80% 1RM. B. 18 Minute AMRAP: 200m Run 5 Brute Force Burpees 10 Front Squats 14 Lunges 16 Sandbag Sit-ups RX: 70/50 lbs

A. 4 Rounds for Time: 250m Row 20 Push-ups 15 Upright Rows (70/50lb Sandbag) 10 KB Swings (70/53lb) B. 3-3-3-3-3 Push Press. Work to 85% of 1RM. Post time and weight used to comments.

A. 4 x 800m Sprint. Rest 2 minutes between intervals. B. Row 500m, then: Every Minute on the Minute for 12 Minutes: Odd Minutes: 5 Squat Cleans (135/95) Even Minutes: 10 Toes to Bar Finish with a 500m Row Post interval times and weight used for EMOM to comments.