“LOUD NOISES!!!” 20min EMOM: ODD – Max Wall Balls EVEN – 5 Thrusters @60/45kg   “I LOVE LAMP…” For time (12min cap): Complete 150 Russian KB […]

WARM-UP Banded shoulders + glutes -into- 3 sets: 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5 Kip Swings   […]

WARM-UP Banded shoulders -into- EMOM 9mins: Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: […]

WARM-UP 10:00 AMRAP 5 Single Leg RDL’s (each side) 5 Single DB Deadlifts (each side – build across) 5 Single DB Shoulder to Overhead (each side […]

WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) Perform 5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x […]

WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) Perform 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x […]

“ASTROS” Teams of 3 100-80-60-40-20 for time: DU (each) Synchro Thruster @20/15kg (2 athletes at a time)   “POPCORN” Teams of 3 (in a train format) […]

WARM-UP 8min AMRAP: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) […]

WARM-UP 2:00 Erg 2:00 Run -into- 6 min AMRAP: 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building)   STRENGTH Build up to […]