Category: Blog

A. 8 Minute AMRAP: Sandbag Getups B. 5-4-3-2-1 Back Squat. Start @ 80% 1RM.

A. 5-4-3 Wave, Shoulder Press. Start @ 60% 1RM. B. 4 Rounds for Time: Run 400m 15 Power Clean and Press 12 Shoulder to Shoulder 9 Sandbag Situp

A. “Grizzly Bear” 3 Rounds: 7 Cycles of: Power Clean Front Squat Thruster Back Squat Reverse Lunge Left Reverse Lunge Right Push Press B. 5-4-3 Wave, Deadlift. Start at 60% 1RM.

A. 2 Rounds of: 200/400/600M Intervals 1:1 Work:Rest Cycle B. 10-8-6-8-10 Push Press

A. 4 x 800M Interval (1:1 Work:Rest Cycle) B. 3-2-1 Wave, Front Squat. Start @ 70% 1RM.

A. 5 Rounds for Time: 200m Run 15 Sandbag Shoulder to Shoulder 8 BF Burpees RX: 70/50 lbs Sandbag B. 5-4-3 WAVE, Push Press. Start at 60% 1RM.

A. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. B. 12 Minute AMRAP: 100m Sprint 12 Over the Bag Burpees 24 Reverse Lunge 9 Shoulder Slams

A. 16 Minute AMRAP: 100m Burden Run 3 Bear Complex 6 Over the Shoulder 12 Back Squat B. 3-3-3-3-3 Shoulder Press.

A. KB Complex: 10 Rounds (45 secs work, 30 secs rest) of: Single Arm KB Swing, Right x 2 Single Arm KB Snatch, Right Single Arm KB Swing, Left x 2 Single Arm KB Snatch, Left Single Arm KB Row x 2, Right Single Arm KB Row x 2, Left B. 3-2-1 Wave, Deadlift. Start…

A. For Time: 800m Burden Run 14 Bear Complex 28 Burpees 56 Back Squats B. 5-4-3 Wave Front Squat. Start @60% 1RM.