Three rounds of: Burpees (Reps) Kettle swings 24k/16 (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute... READ MORE
work the following complex for 15 min 3 power cleans + 3 front squats + 3 push/split jerks get as heavy as you can rest then amrap in 8 min 15 strict handstand push ups 15 overhead squats 95/65 READ MORE
Teams of two amrap in 10 min 15 thrusters 75/55 10 pull ups (you do a round, I do a round) rest 5 min Teams of two amrap in 10 min 5 man makers 35/25 10 burpees (you do a round, I do a round) READ MORE
10 min of any skill work rest then ” 16.4 “ Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 225/155 55 wall-ball shots 20/14 55-calorie row 55 handstand push-ups READ MORE
12 min build up to a heavy 1 rm squat clean rest then AMRAP 3:00 30 double unders 15 Power Cleans (95/65) Rest 3:00 AMRAP 3:00 150 m run 12 Power Cleans (115/85) Rest 3:00 AMRAP 3:00 9 Calorie Row 9 Power Cleans (135/95) READ MORE