Freddy Mac 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb) After Party 3 rounds 30 Hollow rocks 10 v-ups 30 sit ups 10 v-ups […]

Strength Bench Press (increasing weight each round) 1*10 1*8 1*6 3*3 3*1 Conditioning 3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in) Cardio 🔥 burn 5 rounds 10 plank up/down 15 V-ups 10 DB squat cleans and push press 300 meter run 25 air squats 20 KBs 3 rounds […]

strength 3 Sets:8 DB Bench Press12 Rear Delt Flys25 Banded Tricep Extensions 3 Sets:5 Strict (Weighted Pull Ups)12 DB Bent Over Row18 DB Supinated Curls Conditioning 7 Minute AMRAP:4 Pull Ups (or C2B or MU)8 Cal Row12 Double Unders Rest 2 mins 7 Minute AMRAP:4 T2B or K2E8 Push Ups12 Double Unders rest 2 min […]

Strength Back Squats 3*5 at 70%5*2@ 85 to 90% Conditioning 5 Rounds:Every 3 Minutes:3 Touch and Go Squat Cleans @ 80/85%3 Burpees over the BB200m Run Cardio 🔥 burn 5 rounds 10 DB Front squats 16 dB steps 20 jump lunges 10 Cal ride

Partner wod 8 Rounds for Time (with a Partner) 21 calorie Row , ski erg , or bike (rotate each round) 18 ghd sit ups 15 Burpee Box Jump Overs (24/20 in) 9 Deadlifts (315/220 lb) 200 meter farmer carry (100 meters each)

Strength 3 rounds 10 BB lunges 10 BB Good mornings 5 Overhead squats (rest 2 mins after each round) Conditioning AMRAP in 18 minutes 10 DB Hang squat cleans 50/30 10 Toe to bar 10 HSPU on Dumbbells Cardio Burn 🔥 2 rounds 10 Burpees 30 Russian Kettlebell Swings 10 Burpees 30 Box Jumps (24/20 […]

Strength 4 rounds 5*8 Bench Press 8 dips 10 DB Flys 10 ring push ups Conditioning

Strength strict Press 4*3 push jerk or Split jerk 4*2 Conditioning 5 Rounds:3 Minutes On/ 1 Minutes Off:16/14 Calorie Row15 (Chest to Bar) Pull Ups (or 3-7 Muscle Ups) 12 sumo highpull deadlifts 95/75AMRAP: Burpees Cardio 🔥 Burn 5 rounds 20 DB hip thrusters 8/8 DB step ups 20 DB lunges 150 singles 4 rounds […]

Strength Every 90 seconds for 15 minutes 2 Full Cleans (squat cleans) Conditioning AMRAP in 20 minutes 3 Front Squats (115/85) 6 Lunges (115/85) 9 Push ups 12/10 cal Bike 15 DB one arm snatches 50/30 Cardio 🔥 Burn 4 rounds 10/8 Cal ride 400 meter run 25 sit ups 10-9-8-7-6-5-4-3-2-1:Push Press Front Squat Ring […]

Partner Workout Row 1000 meters every 250 switch Then 3 rounds 20 Burpees 40 Wallballs 25/16 60 KBS 53/36 80 Box Jumps 24/20 100 sit ups Run 400 meters ( break it into 200 each) Buy out 1000 meter row alt every 250