Strength 2 KB/DB Press 3x8 w/3s Negative Workout For time 42 Sit ups 21 DB Thrusters 30 Sit ups 15 DB Thrusters 18 Sit up [...]

"Jennifer" Complete as many rounds as possible in 26 minutes of: 10 Pull-ups 15 KB Swings (53/35) 20 Box jumps (24/20) ^Compare to 11/18/18 **Canadian [...]

Workout 24 min AMRAP 400m run w/ medicine ball (20/14) 12 Pull ups 12 Hang power snatch (115/75) **It has been a pretty overhead intensive [...]

Strength 1 EMOM x 20 Alternating each minute (10x each movement) 1 - 2 Snatches (or power) 2 - 6 Overhead lunges Strength 2 Heel [...]

Strength Back squat 3 x 8, with a 3 sec negative Workout 6 RFT 4 Burpees 6 Racked KB step up (24/20) (1-53/35) 32 Double [...]

Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min cap **Here we gooo!!! Time to test your ability to run fast, consistently, [...]

Skill/Technique work Handstand push ups EMOM x 12 1 - Hollow/core work 2 - Inversion hold (Shifting/shoulder taps Rx+) 3 - HSPU/Push up on box/Seated [...]

Strength Deadlifts 3 x 8, with 3 sec negative Workout 4 Rounds 1 min Dbl KB Deadlifts (53/35 - Rx+ 70/53) 1 min Push ups [...]

"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 Power cleans 6 Front squats Then, 1-mile run Men: [...]

Strength Back squats 3 x 6 w/ 3 sec negative Partner workout 12 min AMRAP (as many rounds as possible) 5 Dbl DB Ground to [...]