250m Bike Erg 20 Plate Calf Raises Pulling on the Rack 10-10-8-6 Back Squats to 5x5 weight 5x5 Back Squat :20 On/2:30 Rest 100 Wall Balls...

6 Rds: 2:00 On/Off Ergs Row/Ski 15 Rds: 2 Deadlifts 185/155 RX+ 225/185 5 T2B/T2R (Sub: 8 Knee Raises, 12 Ab-Mat Sit-ups) :30 Sprint Alt....

Rear Delt Sunrise (5 Reps = Raise 1 Inch) Pull outwards not up 2 Rds: :30 Low Back Hold then 15 Reps 2 Rds: 22 Bicep Curls 35/25 RX+...

5k (3.2 Mile Run) We will meet at the Junior High in the parking lot. We will review the route and should start the run no later than...

Zeus 3 Rounds For Time: 30 Wall Balls 30 Sumo Deadlift High-Pull (75/55 RX+ 95/65) 30 Box Step-Ups 30 Push Presses (75/55 RX+ 95/65) 30...

Warm-Up (8:00) :40 On/:20 Off Alt. Plank & Leg Raises 8 Rounds for time: 4 Devils press 8 Double DB hang cleans 50 Single unders 5:00...

Warm-Up (9:00 TC) 50 Push-Ups 4 Rds getting progressively heavier to 5x5 weight 5x5 (20:00 TC) 1:00 On/3:00 Off 5 Bench Press + 10 Smash...

4 Rds 3 Reps building to a heavy Push Press Ski 100m 1:00 On/2:00 Off for 5 Rds 3 Push Press Remaining Time Fast Chest to Leg DB Raise...

2:00 On / 6:00 Off for 6 Rds: 8 Cal Echo 5 Burpee Box Step Over 10 Bench Press 15 GHD Sit-Ups (Reverse Direction Each Round)

Warm-Up 1:00 On/3:00 Off for 4 Rds: 200m Ski 250m Bike Murph Prep Roughly 50 percent of the calisthenics volume for Murph (48 pull-ups,...

You can throw in the towel, or you can use it to wipe the sweat off your face. 2:00 On/Off for 4 Rds (16 Min.) 15 Wall Balls 500m Bike...

Warm-Up 4 Rds: 20-15-6-5 Bench Press (Inc. to 5x5 Weight) 100m Ski 5 x 5 + 10 Push-ups E2:30MOM(15:00) 1:00 On / 3:00 Off for 6 Rds 10...

50 Barbell Deadlift 50 Hang Muscle Clean 50 Barbell Push Press 50 Barbell Bent Over Row 50 Narrow Grip Floor Press 50 Front Rack Alt....

4 Rds: 25 Standing Calf Raises 200m Bike Erg 5-4-3-2 Back Squat Warm-Up to 5x5 weight :20 On/2:00 Off for 5 Rds Back Squat Half the...

1000m Row (for time) Bench press BW Deadlift BW Front Squat RX 95/75 Scaled 65lb Complete 1 rep of each movement, then 2 reps of each.....

3 Rds of 2:00 for 40 Reps /Rest :30 BB Curls Tricep Pushdowns Hammer Curls 6 Rds of 1:00 On/3:00 Off: 3 Burpee Pull-Ups 5 Power Clean &...

3 Rds: :30 Leg Ext. Hold :30 Leg Ext. :10 Rest :30 Leg Ext Hold :30 Leg Ext. :20 Rest :30 Glute Raise :30 Staggered RDL :10 Rest :30...

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will....

E1MOM10 x4 For Max Cals 10 Push-ups + Echo 5 Under Rig RR (straight legs) + Ski 10 AB Mat Sit-Ups + Bike ErG 10 Dbl Hammer Curls 25/20 +...

3 Rds: 10 GHD Glute Raise 10 Back Squats ( Empty/1 Plate/2 Plate) 1:00 On/2:30 Off for 6 Rds 5 Back Squats 5x5 Weight 10 Back Squats @...