buy in:
100 double unders

 then:

5 rounds:
10 Single Leg Dumb bell Deadlifts
Farmers carry  dumb bells length of gym
10 Power cleans with dumb bell
 Farmers carry back

Buy out:
100 double unders

3x

20 air squats
10 dumb bell lunge, push up, lunge, stepup
200m row

go up...then come back down

10-20-30-20-10

Kettlebell Swings
Ball Slams

100m-200m-300m-200m-100m runs

choose your  FRAN...

27-19-13... 65/45
thrusters
jumping pullups


21-15-9... 95/65
thrusters
pull ups

15-9-6... 115/85 
thrusters
c2b

3 RFT

10 farmers carry walkng lunge- each leg
10 c2b pull ups
10 sit ups

 

21 power cleans
200m run

15 power cleans
400m run

9 power cleans
800m run

5 RFT

15 wallballs
10 ring rows
  5 burpees

10-1 Deadlifts
1-10 Bar facing Burpees

4x or 20 min time cap...

10 SA Dumbell Snatch
10 Ring Dips
200 m run
10 OVH Lunge
10 push ups
20 double unders

18-14-10

dumb bell step up thrusters
pullups

4x

10 Front Squat
10 Push Press
10 Toes 2 Bar

Friday Fun...

20 min AMRAP

20 double unders
10 medball sit ups
  5 box jump overs

every round add:

10 double unders
  5 medball sit ups
  1 box jump overs

6x

5 power snatch
5 muscle ups

21-15-9

deadlifts
ring dips

3x

15 wallballs
10 dumb bell clean and jerk
5 pull ups
10 dumb bell snatch
15 burpees

10-1
deadlifts

30 double unders after each round

3x

10 Burpees
10 Cal bike
2 MU

3 RFT

10 Split Jerks
15 Sit ups
200m run

5 RFT

5 thrusters
10 pullups
15 burpees

3x

500m row
12 deadlifts
21 box jumps

4x

11  dumb bell push ups
13  dumb bell front rack lunges each leg
11 t2b

3x

10 power cleans
15 bar jumping burpees

Friday Fun...

Deck of Death...

5x

5 ring dips
10 dead lift
20 box jumps

5 x

10 SA Dumbell Snatch (each round dumbells get heavier)
2 MU

10 x

100m run
15 wallballs

30 squat cleans
50 t2b
100 double unders

Friday at the Fights!

5x

5 KB Clean and Jerks Left arm
10 Sit ups

5 KB Clean and Jerks Right arm
10 Sit ups

4 rounds - 20 minute cap

7 strict pulls
11 cal bike
15 box jumps
19 cal row
23 air squats

21-15-9

ring dips
ovhs
hand release push ups

5x

100m run
10 squat clean thrusters
15 kb swings
100m run

*rest 2 min*

'Funner" Fun Friday

25 cal row
25 box jumps
25 OVH lunge left arm
50 Kb swings
25 OVH bottoms up KB lunge right arm
25 box jumps
25 cal row

3x

10 deadlifts
50 DU

4 x

5   BMU
10 OVH Lunges
15 Sit ups holding a 10# plate

5 x

5 lateral box jump over burpees
100m sprint

21-15-9
back squats
dumb bell strict press
calories rower-bike-ski

*each set of back squats and presses get heavier

 3 rft...

50 wallballs
400m run

5x

5 BMU
10 SU
30 double unders

1 min max cal on Assault Bike
30 power cleans
1 km run

10x

3 SA db snatch on rt
3 SA db snatch on lt

3 SA OVH Squat rt
3 SA OVH Squat left

3 SA OVH Step ups RT
3 SA OVH Step ups left

every second minute 10 t2b

"Donny"
21-15-9-9-15-21
Deadlifts and Burpees

3x

10 elevated ring push up
10  dumb bell farmers carry lunges
100m run

then immedieately following

3x

15 wallballs
3 t2b
15 sit ups
3 pull ups

21-9-6-3 power cleans with increasing wt each round
12 push ups after each round power cleans

3 RFT

12 Front Squats
12 Bottom up KB press
12 Sit ups

Last day to register for Festivus!

 click here to register

Every minute on the minute do:

3 deadlifts and max DU. Continue until you reach 500 DU's.

3 RFT

5 Power Snatch
200m run
5 HSPU
then immediately upon completion do:

3min AMRAP
3 T2B
5 Sit ups

6 min AMRAP

7 power cleans
5 reverse lunges
3 wall walks

21-15-9

dumb bell thrusters
pull ups

Find your 1 Rep Max Clean

7min AMRAP
20 cal Air Dyne
12 burpees

10 Turkish Get ups

3x
20 Kettlebell Swings
20 Step Ups with KB

10 Turkish Get Ups

21-15-9
OVHS
T2B
then 60 Cal on air dyne

10 DB Snatch
10 Sit UPs
100m run

20 DB Snatch
20 Sit UPs
200m Run

30 DB Snatch
30 Sit UPs
300m Run

40 DB Snatch
40 Sit UPs
400m Run

12 min time cap

5 x
2 ring dips
300m row/250m
4 pullups
5 front rack lunges

10-9-8-7-6-5-4-3-2-1
Power clean

20-18-6-14-1-2-10-8-6-4-2
Box Jumps

10 min

Power Snatch
T2B

in 10 minutes work your way up the ladder:1-10 and on the top of every 2 min 30 double unders

3 RFT

200m row
10 burpee pullups

Tabata squats and sit ups 10 cycles