1) 3 rounds not for time: 30 double unders 30 sec L sit on rings 5 tall box jumps 2) Spend 12 minutes working up to a heavy Jerk from the Rack 3) 3 rounds: 20 x GHD sit ups Read more »

Complete for time: 30 x ohs (155/95 lbs) 20/15 x CTB pull ups 40 x handstand push ups 20/15 x CTB pull ups 50 x wall balls (20/14lb) 20/15 x CTB pull ups Read more »

1) 8 rounds, every minute complete: 1 push jerk + 2 behind neck push jerk+ 2 muscle ups 2) 6 rounds: Run max distance in 2 minutes rest 2 minutes 3) 3 rounds: 15 strict toes to bar 5 glute ham raises Read more »

1) Front Squat 5 reps @ 75 - 80% 3 reps @ 85 - 90% 1 rep @ 90 - 95% 2) Snatch Rep Ladder (full version, 135/95lb) Minute 1 = 1 snatch rep Minute 2 = 2 reps Minute 3 = 3 reps...continue until the number of reps can no longer be done in the minute. Read more »

1) 5 rounds, every minute complete the following: even minutes: 2 -3 weighted pull ups odd minutes: 5 deficit hand stand push ups 2) 5 rounds, every two minutes, complete 5 hang power cleans and jerk (split or push). Work up to heavy as possible. Straps are ok to use. 3) 5 rounds: 20 kettlebell swings (24/16kg) 10 box Read more »

1) 3 rounds not for time: 10' handstand walk 30 - 40 sec L sit 30 double unders If the handstand walk is easy, work on walking 10' then making a 90 deg turn and walking another 10'. Work on getting faster at double unders - shorter jumps and faster rope. 2) 3 sets of 3

Complete the following for time: Helen: 3 rounds for time: run 400m 21 kettlebell swings 12 pull ups then immediately complete 1 mile sled pull (115/70lbs) then immediately complete 50 lunges (total) with 135lb on back Workout Notes: Perform Helen as if you are trying to PR. Do not pace it. Sled pulls are light. Read more »

1) Speed Test (DO THIS FIRST TODAY): Every 2 minutes complete as many reps as possible in 15 seconds: wall balls (20/14lbs)(10') pull ups kettlebell swings (24/16kg) toes to bar thrusters (95/65lb) Complete the reps as fast as possible and post your reps for each. This is not that difficult but I'm testing how fast you Read more »

3 rounds for time: 15 x kettlebell snatch (24/16kg) Run 200m 15 x toes to bar rest 5 minutes 3 rounds for time: 100 double unders 10 x clean (power) (135/95lb) 10 x hand stand push ups (strict) rest 5 min 3 rounds for time: 5 x snatch (power) (135/95lb) 20' shuttle run (down and Read more »

1) 3 rds not for time: max unbroken muscle ups 3 x tall cleans (max weight) 5 x max height box jumps 2) Thrusters 3 sets x 5 reps 3) 5 rounds for time: 10/6 CTB Pull Ups 10 burpees 10 shoulder to overhead (155/105lb) rest 3 min Complete burpees as fast as humanly possible Read more »