• 171512

    "Filthy Fifty"

    For time:
    50 Box Jumps 24/20
    50 Jumping Pull-ups
    50 Kettlebell Swings 35/26
    50 Walking Lunges
    50 Knees To Elbows
    50 Push Press 45/35
    50 Back Extensions
    50 Wall Balls 20/14
    50 Burpees
    50 Double Unders

    "Dirty Thirty"
    Same movements - just 30 reps instead of 50. (A good option if you have never done this before.)

  • 171214

    Deadlift 5-5-5

    Then - 3 Rounds For Time
    12 Lateral Bar Over Burpees
    9 Deadlifts 155/105
    6 Hang Squat Cleans 155/105

  • 171213

    EMOM 20 (Alternating)
    10 Shuttle Runs 10m (touch turns)
    10 Wall Ball 20/14
    30 Double Unders
    10 Toes to Bar

  • 171212

    For Load

    10-8-6-4-2
    Back Squat
    Shoulder to Overhead

    Rest as needed between movements and sets.

  • 171211

    Bench Press 5-5-5

    Then - For Time
    21-15-9
    Hang Squat Snatch 75/53
    Pull Up

  • 171208

    For Time

    90 Double Unders (Buy In)
    Then - With the Time Remaining
    12-9-6-3
    Clean & Jerk 135/95
    Lateral Bar Over Burpee

  • 171207

    EMOM 8

    1 High Hang Squat Clean
    1 Hang Squat Clean
    1 Squat Clean (Touch & Go)

    Then - For Time
    12-9-6-3
    Front Squat 185/125
    Chest to Bar Pull Ups

  • 171206

    For Time

    Row 500m
    Rest as Needed
    Row 250m
    Rest as Needed
    Row 100m

    Then - Death By 10m
    With a continuously running clock perform:Run 10 m in the first 1 min,Run 20 m in the second 1 minRun 30 m in the third 1 min...Continuing this for as long as you are able to complete the required distance in the minute allowed.

  • 171205

    Bench Press - 10 Rep Max

    Then - AMRAP 12
    20 Alternating Dumbbell Snatch 50/35
    15 Wall Ball 20/14
    10 Pull Ups

  • 171204

    "Omar"


    U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

    For time:
    10 Thrusters 95/64
    15 Bar-Facing Burpees
    20 Thrusters 95/64
    25 Bar-Facing Burpees
    30 Thrusters 95/64
    35 Bar-Facing Burpees

  • 171201

    5 Rounds For Time

    12 Lateral Bar Burpees
    6 Cleans 155/105
    3 Bar Muscle ups

  • 171130

    Deadlift 5-5-5

    Then AMRAP 10
    10 Pull Ups
    20 Push Ups
    30 Squats

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