1. Fitness 15:00 AMRAP, in pairs: 200m Run (together) 16 Squat Clean and Jerks (60/40kg - rep for rep) 2. Quality 20:00 to complete: 4 x ...

1 Olympic lifting 15:00 to complete the following: 8 Squat Snatch @ 65% 6 Squat Snatch @ 70% 4 Squat Snatch @ 75% 2 Squat Snatch @ 85% 2....

1. Quality Every 5:00 for 20:00 (4 sets), complete the following: 12 Double DB Front Squats 12 Seated DB Press 12 Tall Box Jumps 2. Fitne...

Rest day

5:30 & 7:00am classes will draw a Hero Workout name from the "Nano of Doom" to see what hero workout will be done for that class.

1. Fitness 20:00 AMRAP: 400m Run 20 DB Snatches (22.5/15kg) 10 Double DB Renegade Row (with Pushup - 22.5/15kg) 2. Power 12:00 heavy trip...

1. Skill and Technique In 30:00, practice and accumulate the following: 25 Ring Muscle ups / Ring Row + Ring Dip 25 Sandbag Cleans (over ...

1. Strength Hang Power Snatch Every :30 for 3:00 (6 sets) 3 Hang Power Snatches Every 1:00 for 4:00 (4 sets) 2 Hang Power Snatches Every ...

1. Strength endurance 10:00 EMOM 3 Power Cleans (TnG) + 6 Alt. Front Rack Lunges 2. Fitness 10:00 AMRAP: 100m Run 3/6/9...(add 3 reps eac...

1. Strength Front Squat 12:00 to hit a 90-95% single For Time: Into, 3 Rounds of: 30 Double Unders 10 Toes To Bar 5 Front Squats (90/65kg...

Rest day

"Bert" For time: 50 Burpees 400m Run 100 Push-ups 400m Run 150 Walking Lunges 400m Run 200 Squats 400m Run 150 Walking Lunges 400m Run 10...

1. Fitness 20:00 AMRAP 400m Run 15 Double DB Box Step Overs (22.5/15kg - 24"/20") 20 Alt. Single Arm DB Hang Clean & Jerk (22.5/15kg) 2. ...

1. Skills and Technique In 30:00 complete the following 5 rounds 15 Hang Power Cleans (Linking reps - you choose the weight) 10m HS Walk ...

1. Fitness 4 rounds for max reps: 1:00 Bar Muscle Ups 1:00 Cal Ski 1:00 Burpees 1:00 Rest 2. Strength In 20:00, complete: 5 sets of: 10 B...

1. Strength Back Squat 15:00 to establish a 1RM or 5RM 2. Fitness 1 Round: 30 Deadlifts (100/70kg) 30 Wall Balls (9/6kg) 30 Pushups Rest ...

1. Strength 12:00 EMOM 2 Heavy Squat Cleans (TnG) 2. Fitness 5 x 2:30 on / 2:30 off 250/200m Row 20m OH DB Walking Lunge (22.5/15kg) Max ...

Rest day

"Liam" For time: 800m Run with a 20/15kg plate 100 Toes To Bar* 50 Front Squats (70/47.5kg)* 10 Rope Climbs* 800 meters with a 20/15kg pl...

1. Strength Every :90 for 12:00 (8 sets) 5 Heavy Sumo Deadlifts 2. Fitness 5RFT: (20:00 Cap) 200m Run 21 Hang Power Snatch (35/25kg) 15 P...