Unloaded E5M20M Run 400m or Row 500/400m or Bike 1100/900m 20 1-DB Snatches – L: 25/15; Spl: 35/25; S: 50/35 10 2-DB Power Cleans Max T2B until 4min mark (so, you rest 1min) -rest 4min, then: AMRAP 12 30 Double Unders 15 Plate Russian Twists – L: 25/15; Spl: 35/25; S: 45/35 30 Double Unders...Read More

Unloaded 3 Rounds 50 RKBS – L: 35/24; Spl: 53/35; S: 70/53 25 Box Step Overs -then, immediately into: 3 Rounds 20 Wallballs L: 12; S: 16; S: 20 Pullups -then, immediately into: 400m 1-Arm Farmers Carry Run 1 Mile or Row 2000/1600m or Bike 4400/3400m 400m 1-Arm Farmers Carry *Cap =35minRead More

Unloaded OTM for 21min Min 1: 10 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35 Min 2: 8 2-DB Lateral Lunges (4l/4r) Min 3: L: 12/9; Spl/S: 15/12 Cal Bike or Row -rest 5min, then: OTM for 10min Even: 30sec of 2-DB Hammer Curls + 15sec of Flutter Kicks Odd: 30sec of 2-DB...Read More

Unloaded OTM for 35min Min 1: L: 12/9; S: 15/12 Cal Row or Bike (HARD) Min 2: 15 2-DB Push Press – L: 25/15; Spl: 35/25; S: 50/35 Min 3: 12 Burpees Min 4: L: 12/9; S: 15/12 Cal Row or Bike (HARD) Min 5: 15 Plate Situps – L: 15/10; Spl/S: 35/25 Min 6:...Read More

Unloaded OTM for 10min: Even: 40sec of 2-DB Push Jerks – L: 25/15; Spl: 35/25; S: 50/35 Odd: 40sec of Hanging Leg Raises (S: T2B) -rest 3min, then: OTM for 14min Even: L: 12/9; Spl/S: 15/12 Cal Row or Bike Odd: 20 RKBS – L: 35/24; Spl: 53/35; S: 70/53 -rest 3min, then: AMRAP 8...Read More

Unloaded AMRAP 35 3 Rounds 30 2-DB Front Squats (Spl/S: 1-DB OHS) – L: 25/15; Spl: 35/25; S: 50/35 Run 400m or Row 500/400m or Bike 1100/900m -immediately into: 2 Rounds 30 Box Step Overs (S: Jumps) 30 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50 -immediately into: 3 Rounds 20/15 Cal of your...Read More

Unloaded In 10min, get as far as possible: 5, 5, 5, 5, 5 2-DB Devil Press – L: 25/15; Spl: 35/25; S: 50/35 10, 20, 30, 40, 50 Wallballs -rest 3min, then: AMRAP 10 10 2-DB Lunges 20 Situps w/ feet anchored on DBs -rest 3min, then: In 10min, complete: 5 Rounds 15/10 Cal Bike...Read More

Unloaded AMRAP 15 5, 10, 15, 20, etc… Cal Row or Bike Wallball Slams Glute Bridge Situps Wallballs -rest 4min, then: AMRAP 15 10 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35 Run 200m or Row 250/200m or Bike 600/400m 10 Barbell-on-Rig Pullups or Pullups 50 Double Unders 5 Sandbag/Dball Cleans – L:...Read More

Unloaded AMRAP 10 Row 250/200m or Bike 600/400m or Run 200m 20 1-DB Hang Snatches – L: 25/15; Spl: 35/25: 50/35 10 Burpees -rest 3min, then: AMRAP 10 12/9 Cal Bike or Row 6 2-DB Renegade Rows (Pushup+Row+Row=1) 12 1-DB Russian Twists (L+R=1) -rest 3min, then: AMRAP 10 50 Double Unders 12 1-DB TGU-Situp (6l/6r)...Read More

Unloaded Run 400m or Row 500/400m or Bike 1100/900m L: 60; Spl: 90; S: 120 Double Unders Run 400m or Row 500/400m or Bike 1100/900m L: 60; Spl: 90; S: 120 Air Squats Run 400m or Row 500/400m or Bike 1100/900m 90 Abmat Situps Run 400m or Row 500/400m or Bike 1100/900m 60 AKBS –...Read More