Warm-Up: 0-10 5:00 Aerobic 3 Rounds 30 KB Toe Taps 10 KB Taters 10 Push Ups Get Powerful: 12 - 27 Clean Complex 1 Power Clean + 2 Hang Squat...

Warm-Up:0-9 4:00 run/bike/row AMRAP 4 8 Burpees to a Plate 8 Plate Ground to Overhead Get Strong: 15-29 Bench Press Every 3:00 for 15:00 5 R...

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run Partition the pull-ups, push-ups, and squats as ne...

Warm-Up:0-8 3 Rounds 20 Air Squats 10 Pull Ups 5 Burpees then Bike remainder Get Strong:10-24 3 Sets 10/Leg S-DB RDL 10/Arm Z-Press Move Ste...

Warm-Up:0-9 2 Rounds 15 KB Goblet Squats 15 Russian KBS 10 Single Leg KB Deadlifts Each Leg Get Strong: 15-45 30 Rounds with partner 10 Calo...

Warm-Up: 3:00 Aerobic 10 Empty Bar/PVC Muscle Clean 10 Front Squat w/ :01 pause in bottom add light weight 8 Clean Lift-off w/ :02 pause at ...

Warm-Up: 0-8 3 Rounds :30 Bike Sprint 30 KB Toe Taps 10 KB Taters 10 Push Ups Get Fit 1: 12-32 0:00-5:00 20 Calorie Bike 20 Box Jump Overs 5...