Run for your life

All Version Running Intervals:5 x 400 metersRest 2 min between each effort *Score is fastest round Accessories As Far as Possible in 7 min:Double KB …

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3RM Overhead Squat

All Versions E3MOM for 21 Minutes 3 Rep Overhead Squat building to a max set Accessories 3 Rounds of:DB Lateral Raise: 3 x 10DB 45 …

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AMRAP – Grip n’ Rip

RX Version AMRAP 12 min:12 T2B6 Deadlift (225/155)6 Strict Pull Ups Scaled Version AMRAP 12 min Scaled Version:12 Hanging Knee Raise6 Deadlift 6 Ring Rows …

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Monday Chipper

RX Version 3 Rounds For Time:50 Double Under40 Wall Ball (20/14)30 Box Jump Over (24/20)20 Burpees Scaled Version 3 Rounds For Time Scaled Version:100 Single …

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Saturday Chipper

RX Version For time:50 Double Unders50 Wall Balls 20/1425 Power Snatch 95/6525 Power Cleans 95/65Run 1 Mile50 Double Unders50 Wall Balls 20/1425 Power Snatch 95/6525 …

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RX Version Run 1 mileRow 2kRun 1 mile Scaled Version Run 1200 metersRow 1kRun 1200 meters Accessory Work 10-8-6-4-2:Barbell Banded Bicep CurlClose Grip Banded Push …

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RX Version For time:1000M Row50 Thrusters 45/3530 Pull-ups Scaled Version For Time:700M Row35 Thrusters30 Jumping Pull Ups Accessory Work 5 min AMRAP::20 sec Flutter Kick:20 …

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Snatch EMOM

All Versions E2MOM for 20 Minutes1 set of Reverse 3 Position Squat SnatchReps go floor, hang, then high hangFind a moderate load and stay there …

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EMOM Strength + Skill

RX Version EMOM 21 min:Min 1: 3 Strict Ring Muscle UpMin 2: 5 Power Clean and Jerk 135/95Min 3: 5 Box Jump (high)Athlete chooses the …

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For Time Chipper

RX Version For Time:800 meter Run30 Deadlift (75/55) – Same load for all movements25 Hang Power Clean20 Strict Press50 Alt Box Step Ups 20/2430 Back …

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