Every 2:00 for 7 sets:
Split Jerk, 3 reps
“Annie”+
For time:
100-80-60-40-20 reps of:
Double-unders
50-40-30-20-10 reps of:
Anchored Sit-ups
“Annie”+
For time:
100-80-60-40-20 reps of:
Double-unders
50-40-30-20-10 reps of:
Anchored Sit-ups
*Class sign up is required.
3 rounds for time of:
800-m Run
21 Toes-to-Bars
12 Deadlifts
♀ 185 lb. ♂ 275 lb.
3 rounds for time of:
800-m Run
21 Toes-to-Target
21 Object Deadlifts
*Class sign up is required.
Every 10:00 for 4 rounds:
30/20 Calorie Row
25 Wall-balls, 20/14-lbs.
20 Pull-ups
15 Wall-balls
10 Pull-ups, Strict
Every 10:00 for 4 rounds:
300m Run
25 Object Thrusters
20 Push-ups
15 Object Thrusters
10 Pike Handstand Push-ups
*Class sign up is required.
Rest Day
“Coe”
10 Rounds for Time of:
10 Thrusters, 95-lbs/65-lbs
10 Ring Push-ups
10 Rounds for Time of:
10 Object Thrusters
10 Push-ups
*Class sign up is required.
5 sets of:
200m Farmer’s Carry
2 Turkish Get-ups, each arm
3 rounds for time of:
Run 400m
20 Overhead Lunge (10R/10L)
10 Handstand Push-ups
5 sets of:
200m Farmer’s Carry
2 Turkish Get-ups, each arm
3 rounds for time of:
Run 400m
20 Overhead Lunge (10R/10L)
10 Pike Handstand Push-ups
*Class sign up is required.
10 minute AMRAP of:
10 Pistols
10 Cal Row
Rest 5 minutes.
10 minute AMRAP of:
20 Air Squats
20 Cal Row
10 minute AMRAP of:
10 Pistols
200m Run
Rest 5 minutes.
10 minute AMRAP of:
20 Air Squats
400m Run
*Class sign up is required.
Every 2:00 for 5 sets:
Power Snatch + 10 Overhead Squats
21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing, heavy
Push-up
21-18-15-12-9-6-3 reps for time of:
Object Swing
1 arm object overhead squats
Push-up
*Class sign up is required.
Every 6:00 for 5 sets:
15 Wall-balls, 20/14-lbs.
12 Chest-to-Bar Pull-ups
9 Burpee Box Jump Overs, 24”/20”
Every 6:00 for 5 sets:
15 Object Thrusters
12 Object Rows
9 Burpee Over Object
*Class sign up is required.
Every 2:00 for 5 sets:
3 Deadlift
2 Hang Power Clean
1 Push Jerk
"DT"
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
*155/105-lbs.
Five rounds for time of:
24 Object Deadlifts
18 Object Cleans
12 Object Push Presses
*Class sign up is required.
