Workout 20 min AMRAP Bike cal - 15/12 10 Dips 15 Box jump - 24/20 20 Amer KB swings - 53/35 **Simple, yet effective. Nothing [...]

Strength Back squat Heavy 5 Partner Workout 12 min AMRAP 12 Wall ball - 30/20 10 Pull ups 8 DB snatch - 50/35 (total, alternate) [...]

"Sham" 7 rounds of: 11 body-weight deadlifts 100-meter sprint **Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for [...]

Strength/Workout Back squat 1 rep max *Full day of squatting. Get in a good hip and ankle warm up in addition to some KB swings, [...]

Workout 3RFT 800m run 20 DB thrusters - 40/25 10 Deficit HSPU - hands on DBs (scaled, deficit push ups w/ hands on DBs) **Here's [...]

Strength 1 Step back lunge 5-5-5 (per leg) Strength 2 Bent over row 8-8-8 CashoutWOD Max height box jump^ ^Completed, not for time (NFT), between [...]

Workout Deadlift 1-1-1 *Full day of deadlifting. Here are the standards - no 'hitching', no dropping from the top. Cool? Let's pick up heavy [...]

Strength Snatch + Overhead squat 3-2-1 Workout 4 RFT 15 Wall ball - 20/14 12 Hang power snatch - 95/65 9 K2E **I'm under the [...]

Skill/Core work 6 rounds, 15 sec each Side Plank - L Hollow holds Side plank - R Prone arch Workout "Cindy" 20 min AMRAP 5 [...]

"Andy" For time, wearing a 20-lb. vest: 25 thrusters (115/85) 50 box jumps (24/20) 75 deadlifts (115/85) 1.5-mile run 75 deadlifts (115/85) 50 box jumps [...]