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Deadlift (learn form or) work up to heavy single 15 Deadlifts (185/145lb) 15 Wall balls (20/14lb) Run 400m 10 Deadlifts 10 Wall balls Run 400m 5 Deadlifts 5 Wall Balls Run 400m Finisher: Max hold [...]

“Saturday Chipper Fun” 100 cal row 1 mile run 1 – 400m run with cinder block 1 – 400m run with 5 gal water bucket 3 – 50m sled drags 50/50 sledgehammer swings (16#) [...]

Strength: Bench press 5-5-3-3-3 Then four challenges that are performed once each. Rest as needed between each of the four challenges. Run 10 Meters on the minute. Two cones are placed 10 meters [...]

Strength: Front squat 5-5-3-3-3 Then, five rounds for time of: 15 Double-unders Run 400m with sandbag (45/25lb) 15 Push-ups with release at bottom Lunge 20m with bar overhead (45/35lb)

Skill: Double Unders Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, (20/14 lb) 15 Kettlebell swings (24/16k) Finisher: Max time on ring L-sit [...]

Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but most only contact bar with hands. Wall Sit: Quads at strict parallel, no [...]

“Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run This workout is in memory of Navy Lt. Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June [...]

“Fithy Fifty” 50 reps of each for time: Box jumps (24/20″) Jumping pull ups Kettlebell swings (16/12k) Walking lunge Knees to elbows Push-press (bar only) Back extension Wall [...]

Strength – Power Snatch For time 21-15-9: Power Snatch (75/55#) Box Jump (24/20″) Toes to Bar Finisher: Evil Wheels 3 by 15 reps * these are not called super awesome fun wheels for a [...]

Five rounds for time of: 10 Sandbag complex* (50/35lb) 10 Sledgehammer swings (16lb) * The complex consists of: clean it, press it overhead, stationary lunge left, stationary lunge right, drop it [...]