E1MOM20: 8 1-Arm Pulldown (L&R = 16 reps) 5 Pull-ups 14 Gorilla Rows 14 Plank KB Pull Through 12 Cal. Row 6 Rds (30 Min. Time Cap) 400...

100 DB Bench Press's 40/20 RX+ 50/25 In as few sets as possible Control DB's/Don't Drop them 5 Rds of 2 Plate Drop Set + 15/10 Push-ups...

500m Row for Time: 5:00 On 5:00 Off for 4 Rds: 200m Ski RX+ 275 10 Plate G2OH 35/25 400m Bike Erg RX+ 500 5 Burpee Box Step Over 250m Row...

5k-ish Run (Most likely 3.55 Miles) MSfit to Veterans Memorial to South St. to Natchez Trace to Shields Rd. to Knox Rd. to E. Jefferson...

Warm-up within 4 sets to a heavy 6 Rep Bench Press 10 DB Flies prior to Bench Press Every 2:30 for 20 Minutes: 6 Bench Press + 8 DB Flies...

1:00 On/Off for 5 Rds: 10-8-6-4-2 Squat Cleans Add Wgt. Each Set :30 On 3:00 Off for 5 Rds: 5 Back Squat (Good Full ROM Reps) 1:00...

10 Rds: 10 Cals Row 10 Dbl. Hammer Curls 10 Cal. Bike Erg 10 Push Ups 10 Rds: 10 Cal. Ski 10 BB Curls 5 Cal. Echo Bike 10 Push ups

25 Minute Time Cap: 50 Thrusters 50 Hang Clean 50 Push Press 50 Deadlifts 50 Front Squat 50 Hang Clean High Pulls 55/45, RX+ 75/55 4 Rds:...

1:00 On 1:30 Off for 8 Rds: 5 Bent Over Row 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Push Presses 5 Back squats 75/55, RX+ 95/65,...

2:00 On 2:00 Off for 5 Rds (24 Minutes): 2x Gorilla Row 2 Left Arm Only 2 Right Arm Only 2 Together 20 Cross Chest Hammer Curls DB...

This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan...

E1MOM20: 10 One Leg Slow Box Steps (Left) 10 One Leg Slow Box Steps (Right) 8 Burpee Pull-Ups Peg Board Climb / Hold (ALAP) 600 Box Steps...

3 Set Warm-Up to a heavy 5 Rep Push Press 1:00 On 3:00 Off for 6 Rds: 5 Push-Press from Rack + 8 DB Thumb-Up Y Front Raise + 12 Bent Over...

10-8-6-4 Back Squat Warm-Up to 5x5 Weight 1:00 On 3:00 Off for 6 Rds: 5 Back Squat + 8 Terrible Squats (Close Stance) 1700m Row & 3000m...

100 BB Curls 45/35, Scaled 35/25 :45 On 1:30 Off till complete: 100 Bench Press @ 10 Rep Max Weight Partner workout for 10 Rds each:...

2:00 On 3:00 Off for 8 Individual Alt. Rds: 8 Cals Row 5 Hang Snatches 8 Cals Row 15/10 Push ups 75/55, RX+ 95/65, Scaled 65/45 8 Cal...

Find your max cumulative total for the following three lifts in this order, in one (1) hour. 1 Rep Max Bench Press 1 Rep Max Back Squat 1...

Partner WOD or Individual (Based on Class Size) Partner WOD: 4000m Row 8000m Bike 2000m Ski Each Section Individually Timed Determine...

Cardio vs Weights 3:00 Cardio vs E1MOM3 for 4 Rds (24 Minutes) 30 Cal. Bike Erg in 3:00, RX+ 40 Then... 1 Min. BB Complex x3 3 Hang...

500m Row for time: 1:00 On 2:00 Off for 6 Rds: 20 Single Leg Elevated BB Lunges 45/35, RX+ 55/45, Scaled 35/25 270m Row in 1:00 (5x's)...