"Load em' Up" 5 Rounds, for load: 15 Kettlebell Swings (Light to moderate) 50 Double Unders 3 Squat cleans (For load each round) TRUNK...

"End Game" Teams of 3: For time: 80/65 calorie Row * While one athlete is Rowing the other two athletes are performing.. 100 Toes to...

SHOULDER PRESS & PUSH PRSS (0:00- 12:00) Part 1 In 0:00-6:00 minutes Establish a 1 rep max Shoulder press then... 6:00- 12:00 Establish a...

"Icarus" AMRAP 25:00 2 Rope climbs 16 Dumbbell Or Kettlebell Snatches 100ft/100ft Farmers walk

"Filthy 50" For time: 50 Box jump (24"/20") 50 Jumping pull-ups 50 Kettlebell swings 35 lb. / 25 lb. 50 Walking lunges 50 Knees to elbows...

POWER CLEAN From 0:00-12:00 Find a 2 rep max power clean *Both reps must be completed in a 0:20 window STRICT RING DIPS or RING...

We will be testing certain maxes and strengths in the coming weeks and our Murph preparation starts this week! Set goals and be prepared,...

"Stairmaster" For time: 3 Rounds 25 Pull-ups 75/65 Box step-ups (20") *At 17 minutes start part 2. *At 17 minutes start For time: 2...

"Kick back, bottoms up" ROWING For time: 3 Sets 1,000m Row After a set of rowing perform the following: -30 foot handstand walk + a 0:05...

"Don't Let me Down" Teams of 2 25 minute AMRAP 200m Run* 30 Power cleans 200m Run* 10 Rope climbs 200m Run* 30 Push press 200m Run* 10...

BACK SQUAT - WEIGHTLIFTING Every 2:00 for 20 minutes Back Squat Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 reps Set 5: 2 reps...

3 POSITION POWER SNATCH Every 1:30 for 12:00 (8 sets) 3 Position power snatch (1 rep High Hang, 1 rep from the knee, 1 rep from the...

"Havoc" Teams of 3 For time: 7 Rounds 150 Double Unders 33 Handstand Push-ups 27 Deadlifts 21 Lateral Burpees Over the Bar

"Over and Out" For time: 3 Rounds Run 400m 21 Pull-ups 12 Overhead squats ACCESSORY AND COOL DOWN 50 Banded straight arm lat pull-down w/...

"It's Tabata Time....and some rest" Barbell Back rack reverse lunge 2:00 Rest Sit-ups 2:00 Rest Box jump overs 2:00 Rest Dumbbell power...

POWER CLEAN - Oly Skill Workout Every 2:00 for 12:00 (6 sets) 5 Power cleans *Leaderboard heaviest set. The primary focus is loading at a...

"Fear Factor" For time: 100/80cal Row 100 Thrusters (Really light weight) ACCESSORY WORK 2 Sets: 5 Shoot thoughs + 0:10 tuck sit Standing...

"Levi's" Every 2:00 for 10 minutes (5 sets): Set 1: 5 Back squats @ 70% of 1RM* Set 2: 5 Back squats @ 70% of 1RM* Set 3: 5 Back squats @...

"Easy Street" Teams of 3: 24 min AMRAP: 54 Russian Kettlebell Swings 48 Box jump overs 42 Toes to bar 36 Slam balls

"Ballin!" 15 min AMRAP: 80 Wall balls, then into 3 Rounds 25 Dumbbell push jerks 75 Double unders With the remaining time, AMRAP Over the...