Tabata squats (bottom to bottom) rest then amrap in 12 min of: 30 sit ups 20 deadlifts 135/95 10 one arm (right) overhead lunge steps 50/35 10 one arm (left) overhead lunge steps READ MORE
10 min work up to a heavy squat clean rest then AMRAP 4: 21 Calorie Row 15 Wallballs (20/14) 9 pull ups rest 4 minutes AMRAP 4: 21 Calorie bike 15 Wallballs (20/14) 9 Toes to Bar rest 4 minutes AMRAP 4: 21 burpees 15 Wallballs (20/14) 9 chest to bar Pull-ups READ MORE
10 min any skill work teams of 2 amrap in 20 min 50 Dumbbell Snatches, 50/35 lbs 40 Burpee Box Jumps, 24/20 in 30 Toes-to-bars 20 Shoulder-to-overheads, 135/95 lbs READ MORE
amrap in 25 min 40 cal row 40 burpees 40 sit ups 40 double unders 30 HR push ups 30 medball cleans 30 double unders 20 cal bike 20 double unders READ MORE
1 mile run (not for time) rest then 15 min work up to a heavy unbroken set of: 2 power cleans + 3 squat cleans + 4 front squats + 3 thrusters *** Games Athlete Kara Webb got 176lbs*** rest then amrap in 8 Min 8 Power Cleans 115/85 8 chest to bar pull ups 8 shoulder to overhead 8... READ MORE
10 min work on double unders rest then Teams of 2 Complete as many rounds and reps as possible in 20 minutes of: 55 deadlifts, 225/ 145 55 wall-ball shots 55-calorie row 55 handstand push-ups READ MORE