Category: Blog

A. 6 x 400M Run (1:1 Work:Rest Interval) B. 10-10-10 Deadlift. Work to 50% 1RM.

A. 5-4-3-2-1 Snatch. Start @ 80% 1RM. B. 10 Min AMRAP: 6 BF Burpees 4 Muscle Ups 10 Toes to Bar

A. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. B. 8 x 200M Interval (1:2 Work:Rest Cycle)

A. 5 Rounds for Time: 200m Front Rack Burden Carry 10 Pull-ups 20 Push-ups 10 Brute Force Burpees Wear a 20/14 lb Weight Vest. RX: 70/50 B. 5-4-3 Wave Shoulder Press. Start @ 60% 1RM.

A. 18 Minute AMRAP: 100M Farmer’s Carry 5 Bear Complex 6 BF Burpees B. 5-4-3-2-1 Back Squat. Start @ 80% 1RM.

A. 3 x 1200M Interrval (1:1 Work:Rest Cycle) B. 5-5-5-5-5 Weighted Pull-up

A. 5-4-3-2-1 Snatch. Start @ 80% 1RM. B. 5 Rounds for Time: 14 Shoulder to Shoulder 16 Push-up Pull-under 18 Sandbag Situp RX: 70/50 lb Sandbag

A. 12-10-8-6-8-10-12 for Time: Power Clean Front Rack Lunge BF Burpee B. 3-2-1 Wave, Clean. Start @ 70% 1RM.

A. 10 x 100M Interval (1:2 Work:Rest Cycle) B. 3-3-3-3-3 Push Press.

A. 3-2-1 Wave, Front Squat. Start @ 70% 1RM. B. 10 Minute AMRAP: 4 Muscle-ups 8 Hand Release Push-ups 12 Front Rack Squats RX: 70/50 lb Sandbag