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For Total time: Part A) 10-8-6-4-2 Strict Pull-up 5-4-3-2-1 Wall Walk 100m Run after each set Then immediately move into…. Part B) 2-4-6-8-10 Suitcase hold Bulgarian split squat (each leg) Jump Squat 100m Farmer Carry after each round

Deadlift (5 x 5) Every 2:00 x 5 sets (week 2 of 3) 5 Deadlifts Then…. 17 min AMRAP 10 Devil Press 30/25 Cal Row 20 Dumbbell Box Step-overs (24/20) (2 Dumbbells) 30/25 Cal Row 30 Dumbbell Bench Press 30/25 Cal Row

Behind The Neck Strict Press 1 × 10 with empty barbell Pause 3 seconds at the top of each press Then… Push Press (5 x 5) Every :90 x 5 sets: (Week 1 of 3) 5 Push press Then… EMOM x 15 MInutes: (5 Rounds) Min 1: 12/9 Cal Bike- 10/7 Min 2: 6 Hang…

Class Schedule Announcement: This Tuesday (11.5.25) 12pm class is cancelled. —— Heavy Back Squat Main Set: 1×10 @ 70% 1×6 @ 75% 1×3 @ 80% 1×2 @ 85% 3X1 @ 90%-95% Then…. For Time: 30 WB 15 PC 135/95 20 WB 10 PC 10 WB 5 PC 20 WB 10 PC 30 WB 15 PC…

5 Sets: :30 Sec Russian twists with plate or DB Rest :10 :30 Sec SIt Ups Rest :10 :30 Sec Opp Knee to Elbow Mtn Climbers Rest 1:00 between Sets Then… 20:00 MIN AMRAP 30/25 Cal Bike 20 Dumbbell Bench Press 10 Dumbbell Box Step Overs 5 Burpee Pull Ups

Every 1:15 x 4 sets 1-4: 5 High Hang Power Snatch Every 1:15 x 4 Sets 5-8: 3 Hang Snatch (Squat) Then…. For Time: 300m Run 3 Rounds: 9 Power Snatch 9 Toe to bar 300m Run 3 Rounds 9 Overhead Squats 9 Pull Ups 300m Run *20:00 Cap

Pump Begin a new set every 10:00 for 40:00 A. Every 2:00 for 8:00 10 KB GS 10/10 Bw Rev Lunges B. Every 2:00 for 8:00 10 Bench Press 5-10 Double Dumbbell Bent Over Rows C. Every 2:00 for 8:00 10 – 15 Barbell Skull Crushers 10 – 15 Barbell Curls D. Every 2:00 for…

6min EMOM Min 1: Min 2: Then… Primer: 3 Sets 5 Barbell Jump Squats + 1 Max Height Vertical Jump Then…. Main Set: 1 x 10 @ 70% 1×10 @ 75% 1x 8 @ 80% 1×8 @ 85% Then…. 14 Min AMRAP: 10 Burpees to plate 20 Wall balls – 10 Burpee to plate 20…

In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats 135/95 This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉

Every 1:15 x 6 sets 2 Below the Knee Hang Power Clean + Power jerk Then… For Time: 15/12 Cal Row 9 Toe to Bar 10 Clean and jerk — 15/12 Cal Row 9 Toe to Bar 8 Clean and jerks —- 15/12 Cal Row 9 Toe to Bar 6- Clean and jerks — 15/12…