Strength: Back Pause Squat Take 12-15 mins to build to a heavy 3-rep Back Pause Squat (2-3-seconds) Conditioning: AMRAP 10: 30 Double...

Strength: Pause Bench Press Take 12-15 mins to build to a heavy 3-rep pause Bench Press (2-3 seconds) Conditioning: For time: 100m Run...

Conditioning: Teams of 2 for time (each set): 5 sets: (each/1:1) 20/16 Calorie Echo Bike 50ft Front Rack Walking Lunge (75/55) Accessory:...

Strength: Deadstop Deadlift Take 12-15 mins to build to a heavy 3-rep Deadstop Deadlift (Clean Grip) Conditioning: 10 Sets of :45 on/:15...

Conditioning: 5 sets for time, each set (1 set every 5:00): 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar Gymnastics: Ring...

Conditioning: 3 sets for time (each set): 12 Bar Facing Burpees 12 Thrusters (95/65) 24 Pull Ups 12 Thrusters (95/65) 12 Bar Facing...

Conditioning: AMRAP 18: 9 Deadlifts (115/80) 12 Box Jumps (24/20) 15 GHDs (Or V-Ups) Accessory: 3 Rounds for Quality: 10 Supported Single...

Conditioning: HAPPY NEW YEAR!!!! Teams of 2 for time: 25 Rounds P1: 20 Calorie Row (OR Ski) P2: 24 Calorie Echo Bike (OR 240m Run) - 2024...

Conditioning: 3 RFT: 100ft Single Dumbbell Walking Lunge (1x35/25) 30 Dumbbell Bench Press (2x35/25) - Rest 5:00 3 RFT: 50ft Double...

Conditioning: 8 sets for time (each set): 250/200m Row 5 Squat Snatch (135/95) - Rest 1:1 between sets