A) E2MOM 12 Power Snatch Overhead Squat Snatch Balance Hang Squat Snatch B) Build to today’s 1 RM Snatch

A) “Fight Gone Bad” 3 Rounds for Reps of 1 minute each of: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20) Push Press...

* As a class do 52 Burpee‘s for Brian’s birthday! A) 1 RM Overhead Squat (20 min) B) Tabata Double Unders —Score total DUs Rest 2 min...

A) AMRAP 20 400m Run 10 Power Cleans (135/95) 10 Burpees over the Bar B) 100 AbMat Sit-ups

A) Push Press 5x2 (13 min) B) Open 18.5 AMRAP 7 3,6,9,12… Thrusters (100/65) C2B C) EMOM 8 1st: 50 Sec Plank (straight arms) 2nd: 50 sec...

A) “Rahoi” AMRAP 12 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar-facing burpees B) Tabata Sit-ups C) Forward Fold - 2 min Seated...

A) Run 5K or Row 6K B) Coach Led Stretch

A) 5 RFT 400m Run 10 Push Presses (95/65) 10 Strict Supinated Grip L-Sit Pull-ups 10 Handstand Push-ups B) Side Plank (straight arm) 5x30...

A) E2MOM 12 Power Clean Hang Squat Clean Push Jerk B) Open 13.4 AMRAP 7 3,6,9,12… Clean & Jerk (135/95) Toes to Bar C) Complete NFT 10...

A) 1 RM Front Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 85-95% 9:00 - 1 @ 90-100% 12:00 - 1 @ 95-105% B) AMRAP 9...

A) “Wittman” 7 RFT 15 KB swings (1.5/1.0) 15 Power cleans (95/65) 15 Box jumps (24/20) B) 5 RNFT 10 GHD Reverse Hypers 10 Banded Face Pulls

A) In Teams of 2 AMRAP 16 Buy-in: Each partner rows 500m/400m (1 partner rows at a time) Then, partners alternate rounds of: 25...

A) E2MOM 12 Power Clean Hang Squat Clean Split Jerk B) 1 RM Clean & Jerk C) Seated Straddle - 2 min Thread the Needle - 1 min ea side

A) For Time 200m Run 25 Burpees 400m Run 20 Burpees 600m Run 15 Burpees 800m Run 10 Burpees B) 50 GHD Sit-ups C) Puppy Dog - 1 min Down...

A) 1 RM Back Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 85-95% 9:00 - 1 @ 90-100% 12:00 - 1 @ 95-105% B) “Fran”...

A) Open 20.2 AMRAP 20 4 DB Thrusters (50s/35s) 6 T2B 24 Double Unders B) Pigeon Pose - 1 min ea side Puppy Dog - 1 min Down Dog - 1 min...

A) AMRAP 15 200m Run (15 Air Squats at the manhole) 15 Box Jump Overs (24/20) 1 Rope Climb B) Tabata Sit-ups C) Foam Roll Calves Low...

A) 1 RM Bench Press (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 85-95% 9:00 - 1 @ 90-100% 12:00 - 1 @ 95-105% B) For...

A) 1 RM Deadlift (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 85-95% 9:00 - 1 @ 90-100% 12:00 - 1 @ 95-105% B) EMOM 12...

“Freedom Isn’t Free” 7 RFT (50 min cap) 400m Run 20 Thrusters (45/35) 21 Burpees