Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets Beginner: 8×20 Unbroken Double-unders, 1 min rest between...Read More

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105Read More

Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run 1 mile 100 DU 50 Wall Balls (20/14) 100 DU Run 1 mile *Yes, there is back to back days of wall balls.Read More

Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom for 7 seconds on both reps 3×3 at 75% – pause in the bottom of the first rep for 3 seconds Segment 2: Run 400m 21 Squat Snatch (95/65) Run...Read More

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15 Calorie Row Min 2 – 1 Round “Cindy” Min 3 – 30 Double Unders Min 4 – 20 SitupsRead More

Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9 HPC Segment 2: 2 Rounds of: 2 mins of max rep Ring Muscle ups (or pullups) 1 mins of max rep HSPU 2...Read More

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m RowRead More

Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest 5:00 Segment 2: AMRAP 5 minutes: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean(135/95), 25 Double Unders Rest 5:00 Segment 3: AMRAP 5 minutes: 250m Row Buy-In…In...Read More

Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Ring Muscle Ups Segment 3: EMOM 10 minutes: Odd:...Read More

Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front Squats (95/65) Rest 5:00 Segment 3: AMRAP 5 minutes: 30 Double Unders 9 Thrusters (95/65)Read More