Programmed By Coach Megan Every 3:00 mins x 5: 2 Power Cleans 3 Squat Cleans 4 Clusters 5 Shoulder to Overhead Must be unbroken. Bar...

Programmed By Coach Megan 4 RFT: • 20 GHD Sit Ups • 10 Double DB Box Step Overs • 26 Double DB Lunges • 10 Double DB Box Step Overs • 20...

Programmed By Coach Neil For Time: • 1000m Row • 5 rep Bear x 10 • 800m Row • 5 rep Bear x 8 • 600m Row • 5 rep Bear x 6 • 400m Row • 5...

Programmed By Coach Lindsey 30 min Clock: 4 rounds: • 3 Rope Climbs / 12 Single Ring Ring Rows • 6 Power Snatches • 9 WBS • 12 Burpees...

Programmed By Coach Jim For Time: 20 rounds: P1 – 200m Run P2 – 5 Pull Ups + 10 Press Ups + 15 Squats 10 rounds: P1 – 200m run P2 – 7...

Programmed By Coach Megan AMRAPx8 mins / 2 mins rest Zeus: • 6 Power Cleans • 6 Bar Muscle Ups Medusa: • 30 Double Under / Cross Overs /...

Programmed By Coach Megan EMOMx33: Option 1: • 15/12 Cals Bike / Ski • 10 Double DB GTOH + 1 DB Thruster • 10 Burpees Option 2: • 18/15...

Programmed By Coach Neil For Time: 1 – 1 – 2 – 3 – 5 – 8 – 13 – 21 – 13 – 8 – 5 – 3 – 2 – 1 – 1: • WBS • SDHP • Box Jumps • Push Press •...

Programmed By Coach Sandra For Time: • 1000m Run • 10 Clean & Jerk • 800m Run • 8 Clean & Jerk • 600m Run • 6 Clean & Jerk • 400m Run • 4...

Programmed By Coach Lindsey For Time: Teams of 2 50 Over The Wall 100 DB Snatches 100 BB Lunges 50 Toes to Bar 100 Goblet Squats 100 MB...

Programmed By Coach Megan Every 7:00 x 5 2 Rope Climbs / 8 Strict Pull Ups / 12 Jumping Pull Ups INTO: 3 rounds: 8 Overhead Squats 12/10...

Programmed By Coach Megan 30 min Clock: EMOM to Failure: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Back Squat Add 1...

Programmed By Coach Neil For Time: 1000m Run 20 SDHP 800m Row 200m Run 20 KBS 600m Row 400m Run 20 WBS 400m Row 600m Run 20 Pull Ups 200m...

Programmed By Coach Jim Every 2:00 x 5 (Build) 3 Thrusters 3:00 on / 3:00 off x6 15 Burpees Over Rower Max Cal Row Rx: 15 Burpees Masters...

Programmed By Coach Neil For Time: 1000 - 800 - 600 – 400m Run / Row / Ski / Bike  50 -  40  -  30  -  20 Double Unders (x2 Skips) 10 -...

Programmed By Coach Neil Every 2:00 x 5 sets 3 Heavy Back Squats 3 mins rest For Time: 400m Run 25 Back Squats 400m Row 20 Back Squats...

Programmed By Coach Megan For Time: Split Reps 1000m Run | 1200m Row / Ski / Bike 30 WBS 10 Wall Walks 1000m Run | 1200m Row / Ski / Bike...

Programmed By Coach Megan EMOMx40 mins: 15 Double DB GTOH 10 Bench Jump Overs / 30 Bench Hops 20 Step Ups Rest Rx: 15/10 & 20” Masters...

Programmed By Coach Neil 5 rounds for time: 750m Row 15 Deadlift 12 Hang Power Cleans 9 Push Jerk Rx: 60/42.5 Masters Rx: Option to drop...

Programmed By Coach Megan 1 min on / 1 min off x 6 5 WBS 3 Box Jump Overs Max GTOH 1 min on / 1min off x 6 5 Box Jump Overs 3 GTOH Max...