Conditioning AMRAP in 24 minutes 20 Sumo Deadlift High-Pulls 95/65 15 Lateral Burpees Over Object 12 push ups 10/8 Cal ride After Party posted in the gym Cardio Burn 5 rounds 250 meter run 50 Air Squats 30 push ups 25 Alt db snatches after party posted in the gym

Strength Emotm for 15 minutes 2 to 3 Bench Press Conditioning 2 Rounds for Time 24 KBS 53/36 24 Box Jumps (24/20 in) 24 Wall Ball (20/14 lb) 24 Bench Press (155/105) 24 Box Jumps (24/20 in) 24 Wall Balls (20/14 lb) 24 Power Cleans (115/85) Cardio Burn 5 rounds 400 meter run 12 jump […]

Strength 5-10-15-20-15-10-5 Push-press ( work heavy to light then back up)Ring dipsPush-ups Conditioning 4 Rounds for Time 40 Double-Unders 12 Shoulder-to-Overheads (135/95 lb) 12 deadlifts 135/95 12 Box jumps 24/20 12 Burpees Cardio Burn 🔥 5 rds 20 DB Shoulder-to-Overheads 200 meter Run 15 v-ups 15 wallballs 200 meter Run 15 Kettlebell Swings 30 lunges

Strength 8*8 Back Squats @70% Conditioning Chasing the Light”27-21-15-9-6-3:DB Thrusters (40,25)Calorie Row (30 sit ups after each round) Cardio 🔥 Burn 6 rounds 12 push up + 2 mountain Climbers 12 Ball slams 15 dips 15 goblet squats 300 meter run

Partner wod amrap in 30 minutes 50 Burpees 400 meter run together 50 Thrusters 95/65 600 meter row (spilt) 50 push ups 400 meter ski erg (spilt) 50 Box jumps 24/20 400 meter farmer carry 50/35 (spilt)

Strength Option 1 6*3 Power Snatch Option 2 6*3 Front Squat Conditioning 3 Rounds 20 DB Alternating Power Snatch (50/35#)30 Wall Balls 20/1440 Sit Ups 50 double unders Cardio Burn 🔥 5 rounds 10/8 Cal ride 50 double unders or 100 singles 20 DB Snatches 20 Heavy hip thrusters 15 Dips 200 meter run 3 […]

Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Reps of each: Deadlifts 155/105 Full Cleans 155/105 Bench Presses (205 /135 lb) Pull-Ups or HSPU Calorie Assault Air Bike Midline 3 to 4 rds 40 Russian twists 20 sit ups 30 hollow rocks Cardio Burn 🔥 For Time Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (30/24 in) Wall Balls […]

Strength 4 rds 8 Strict Press 10 DB front Shoulder raises 10 DB side raises 8 BB bent over rows Conditioning AMRAP in 18 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (70/50) 10 Box Jumps (24/20 in) 10 ghds or 15 sit-ups Cardio 🔥 Burn 8 rounds 10 KB Deadlifts 12 DB lunges […]

Strength every 90 seconds for 18 minutes 3 Back Squats Conditioning 10 rounds 3 Power Cleans (135/95)5 Pull Ups7 Push Ups Cardio 🔥 Burn 10 rds 8 Goblet squats 8 push ups 8 DB step ups 12 KBS 10/8 Cal ride 3 to 4 1 min each sit ups Russian twists hollow hold plank

Partner wod Double Grace 60 Clean and Jerks 135/95 every 10 reps do 6 rounds of Cindy ( I go you go style -3rds each partner) 5 pull ups 10 push ups 15 Air Squats Cardio Burn 🔥 6 rounds 10 DB clean and push press 15 Ball Slams 20 air squats Run 200 or […]