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WarmupDo the kettlebell warmup, then: 3 rounds20 double unders:20 ring plank50m front rack/waiter’s combo carry (switch at 25) Workout“Megan”21-15-9BurpeesAmerican KB swings 24/16Double unders No Rx+ ...

Warmup10:00 Running clock:3 clean and jerks up to strength weight:20 side plank/side:20 handstand hold–advanced athletes do freestanding practice Strength Work15:00 EMOM 1 Clean and Jerk ...

Warmup 3 rounds5 single arm hang clean and jerks up to workout weight20 vup toe touches150 run Workout5 Rounds for time:20 total dumbbell hang clean and ...

Warmup5 rounds of: :15 hard bike, :45 easy spin ThenEvery :90 for 3 rounds3 empty bar squat jumps–sit to your box for the box squats Then ...

Warmup12:00 EMOMMin 1: 5 snatch grip deadlifts to 125% of workout weightMin 2: 25 double undersMin 3: :30 superman hold Workout21-15-9Snatch grip deadlifts 95/65Box jump ...

Warmup7:00 running clock20 steady forward bodyweight lunges/leg700m rowmax hanging strict leg raises in remaining time Workout5 Rounds of:3:00 AMRAP3:00 row 10 dumbbell front rack forward ...

Hot start: 10/7 cal arms only bike–hardish10 push press wallballs150 waiter’s carry (switch at speed bump)x3 rounds Then go over push jerk technique WorkoutPush JerkGo from ...

WarmupDo an empty bar clean warmup, then: 2 rounds:6 barbell rollouts10 deficit pushups then:warmup your hang squat clean to 155/105 (Rx+ 225/155) Workout15:00 AMRAP9/7 cal ...

Warmup2 rounds of: 10 pvc or empty bar snatch sotts press5 behind the neck snatch grip jerk2:00 of steady biking or rowing10 arch ups with a ...

Warmup3 rounds:5 hang power cleans up to workout weight20 banded shuffle steps (total):20 of field drills Then do the pullup warmup WorkoutHappy birthday Jeff!5 Rounds ...