Strength/skill Power Snatch or (Full Snatch) 6*3 Conditioning 4 Rounds for Time 250 meter Row 20 Kettlebell Swings (53/35) 15 Double-Unders 200 meter Run 10 Burpees Cardio Burn 🔥 5 rds 10 push ups 10 DB floor press 15 shoulder taps 10 dips Then 5 rounds 15 Cal ride 15 goblet squats 100 single ropes […]

Strength Every 90 seconds 18 minutes 2 Back Squats @ 85 to 90% Conditioning 5 Rounds for Time 20 Wall Ball Shots (20/14lb) 10 Power Cleans (135/95 lb) 10/8 Cal ride Cardio Burn🔥 5 rds 15 KB sumo high pulls 20 KBS 20 Step ups 10/10 Single arm swings 400 m run Then 4 rounds […]

Warm up 4xs thru 8 Cal ride 40 mountain Climbers 8 walkout push ups 12 lunges Partner Wod 4 Rounds for Time 32 Push-Ups 32 GHD Sit-Ups 32 Air Squats 32 Pull-Ups 32 Deadlifts (115/85lb) 32 Hang Power Cleans 115/85 32 Shoulder-to-Overheads 115/85 32 calorie Row One works one rests 😀 Cardio Burn🔥 8 Rounds […]

Midline 4rds 15 Ghd sit ups 30 hollow rocks 10 toe to bar 15 v-ups 30 weighted Russian twists 15 sit ups Conditioning 3 rounds 15 Burpees 18 Kettlebell Swings (53/36) 15 Wallballs 30/20 18 Goblet Squats (53/36) Cardio Burn 🔥 4 rounds 30 sit ups 60 Russian twists 15 knees to chest 15 v-ups […]

Strength 5 rounds 3 heavy Bench Press 10 decline push ups 10 incline push ups 10 regular push ups Conditioning 21-15-9 Reps, For Time Bench Presses (bodyweight) Pull-Ups Calorie row Cardio burn 🔥 24,21,18,15,12,9,6,3 cal row kettlebell swings box jumps after each round 30 sit ups

strength every 90 seconds for 18 mins 3 Deadlifts Conditioning 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) 400 meter run Cardio burn 5 rounds 400 meter run or row 15 knees to chest 15 DB push press 20 step ups Then 4 rounds 20 DB thrusters 15 kB […]

Strength Overhead Squats 6*3 (1st rep 3 sec pause at the bottom) Conditioning Amrap in 18 mins rds 1,2,3 36 double unders 6 Hang power cleans 135/95 9 pull ups 4,5,6 36 double unders 6 Hang Power Cleans 155/105 9 pull-ups rds 7,8,9 36 double unders 185/135 6 Hang power cleans Cardio Burn 7 rounds […]

For Time (with a Partner) 2,000 meter Row 100 Deadlifts (bodyweight) 50 Thrusters (43/30 kg) 1,000 meter Row 100 Hand-Release Push-Ups 50 Pull-Ups 500 meter Row 100 AbMat Sit-Ups 100 Wall Ball Shots (20/14 lb) With a running clock, perform the work as written as fast as possible. One partner works while the other rests […]

Skill/ Strength 5 rounds 8 Strict HSPU 30 Hollow Rocks 15 v-ups 8 strict pull-ups 30 Russian twists Conditioning 4 Rounds for Time 20/18 calorie Assault Air Bike 15 Sumo Deadlift High-Pulls (95/65) 10 Push Presses (95/65 lb) Cardio Burn 5 rounds 15 cal ride 15 KB sumo deadlift high pulls 10/10 one arm snatches […]

strength 5 rounds 5 Bench Press @ 80%10 single arm DB bench press 10 dips 10 deficit push-ups Conditioning 8 Rounds for Time 9 Thrusters (95/65 lb) 5 toe to bar 35 Double-Unders Cardio Burn 5 rounds 200 meter farmer carry 12 plank up/downs 10 Push ups 10 DB push press 400 meter run