Warm-up to 5x5 Weight (8:00) Keep in mind you can only lift as heavy as the 2 close grip reps. 10 reps total so the 5x5 weight is a...

20 Min EMOM or 5 Rds: 14 Cal. Ski, 16 Cal RX+, 10 Cal Scaled 20 DB Bicep Curls 10/10 Tricep Ext + Kick Backs 10 Narrow Grip + 10 Snatch...

Competition Dbl. Elimination Warm-up: Burpee Tag 1:00 On 3:00 Off for 5 Rds: 8 Cal Echo 3 Sandbag over bar :30 DB Hold 50/40 RX+ 65/50...

1:30 ON / 3:30 OFF for 5 Rds: :30 Max Calorie Ski 15/10 Push-ups Max Calorie Echo Bike with time remaining Score = Ski Cals + Echo Cals...

500m Row for Time (Set a new PR) Four Parts in 12 minutes EMOM for 3 minutes: 15 Dumbbell Deadlifts 5 Sandbag Squats on Shoulder EMOM for...

10 Minutes: :30 Peg Board Holds/Weight Shift/Climb Four Parts in 12 minutes EMOM for 3 minutes: 15 Dumbbell Rows 2x35/20 10 Push-Ups EMOM...

3:00 ON/OFF for 2 Rds: 15 Cal Echo Bike Rx+ 20 20 Power Cleans 75/55 RX+ 95/75, Scaled 65/45 Max High Calf Jumps with time left 20 Cal....

15 Min. AMRAP: 400m Run 25 Wall Balls 100m Farmers Carry Rest 5:00 15 Min. AMRAP: 300m Ski 15 KB Deadlifts 15 Feet Up Push-Ups Rest 5:00...

1:00 On 3:00 Off for 5 Rds: 5 Cal Echo 5 Pull-Ups Max GHD's (Goal is 10) E1MOM16 or 4 Rds: 8 Heavy DB Bench 16 Cal. Row 10 Strict Dips 10...

:45 On 2:15 Off for 8 Rds: 10 Cals or :30 Bike Sprint D6 RX+ 13 Cals D8 + 5 Squat Cleans 85/65 RX+ 105/75 100 Back Squats AFAP 115/85 RX+...

1:00 On for 5 Rds (20:00) 20 1-Arm Supported DB Curls (Left) 20 1-Arm Supported DB Curls (Right) 15 Tricep Pushdowns (Slow) Rest 1:00 On...

1:00 On 4:30 Off for 10 Rds: We will alternate between the following 10 Cal Echo + 8 Burpees 10 Hang C&P + 8 Squat Cleans 85/65, RX+...

Warm up to 5x5 Back Squat (8:00 Minutes) Ride 200m btw warmup sets 1:15 On 2:45 Off for 6 Rds: Drop Set 5-6-7 Back Squats + 5 Jumping...

Warm Up: 100 is the Goal -Empty Bar AMRAP without racking 4:00 Time Cap ( Quick Warmup to 5x5): E4MOM20: 4-5 Reps Bench Press @ 5x5...

16:00 AMRAP (10 Rd Goal): 10 Wallballs 3 Clean and Jerk 95/75, RX+ 115/85, Scaled 75/55 10/6 Push-ups 1 Mile Run E1MOM20: 1 Hang Clean...

3 Rds with 12:30 Time Cap: 15 Cal Echo Bike 15 Kettlebell Swings, 50/40 RX+ 70/50 10 Goblet Squats 3 Rds with 12:30 Time Cap: 500m Row 12...

5:00 Time Cap: 40 Knee to Elbows 1:00 On / 2:00 Off for 5 Rds: 6 Hang Snatch 12 DBL DB Curls 8 Cal Echo Bike Rx+ 10 15:00 AMRAP (Goal is...

5 Rds: 1:00 Bike Erg Sprint (Goal 15 Cals RX+ 18) 1:00 - 20/18/16/12/10 Thrusters Rx 45/55/65/75 Rx+65/75:85/95 RX 35/45/55/65 RX+...

Whitten 5 Rounds For Time: 22 Kettlebell Swings 50/40 RX+ 70/50 Scaled 40/30 22 Box Step Ups (24/20 in) 400 meter Run 22 Burpees 22 Wall...

4 Rds: 20 GHD Sit-up Hold + 10 Sit-ups 4 Rds of 15 Reps Each: Flat Bench Tricep Curls Incline Bench Wide Curls Knees Wide Elbow Isolated...