A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Deadlift x 8-10 reps (Not TnG) Station 2 – Single-Arm Overhead DB Press x 8-10 reps  (left arm) Station 3 – Single-Arm Overhead DB Press x 8-10…

Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 20 Walking Lunges with Farmer’s Carry (heavy) 10 Strict Pull-Ups (10 anyway pull-ups) 500 Meter Row alternating for Rowing (1000m Bike, 400m SkiErg) *post your feelings

In teams of three, complete three rounds each of: 300 Meter Row (rest station) 20 Dumbbell Alternating Snatches (rest station) 10 Strict Pull-Ups (rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once…

Warm up 3 Rounds Not For Time 30 Jumping Jacks + 5 Push Up + 10 Sit Up + 15 Air Squat   “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats   Beginner Version 10…

Warm Up 6x10m Shuttle Run + 3 Walkouts 6x10m Shuttle Run + 3 Spiderman (3 each side) 6x10m Shuttle Run + 3 Russian Baby Maker 5 Slow Wallsquats   A. In teams of two, alternating full rounds, complete five rounds…

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 DU’s 12 Kettlebell Swings 12 Goblet Squats 12 Push-Ups *post your score and feelings

A. Four sets of: Dumbbell Bench Press x 10-12 reps Rest 45 seconds Kettlbell Alternating Snatches x 20 reps Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 45 seconds B. For Time 60 reps of: Man…

Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings 60 seconds of Dumbbell Box Step-Overs 60 seconds of Dumbbell Push Press 60 seconds of Rowing (for Calories) Rest 60 seconds *post your…

Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 20 Jumping Lunges 40 DU 20 Jumping Lunges 40 SDLHP 20/15kg   *post your score and feelings

A. Three sets of: Back Squat x 4-6 reps Rest 60 seconds Walking Lunges with Dumbbells x 20 steps Rest 60 seconds Single-Arm Trap 3 Raises x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as…