At the track: 12 Rounds: - 200m sprint, - 200m walk … [Read more...]

25 min row at 70%-75% of Max heart rate … [Read more...]

EMOM x 30 Min 1 - 12/10 cal AAB Min 2 - 50 Double-unders … [Read more...]

Assault Air Bike 13 Rounds: - 30 sec max cal, - 60 sec "rest" while keeping the bike moving … [Read more...]

25 min run at 70%-75% of Max heart rate … [Read more...]

For time: A) 800m run B) 5 rounds: - 10 HSPU - 20 Pullups - 30 Alt Pistols C) 800m run … [Read more...]

RETEST Murph w/o vest: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run DO NOT BREAK UP THE REPS. (Must complete al 100 pull ups before going to push ups.) This is designed to test your body's capacity to suffer through the nuts and … [Read more...]

Assault Air Bike 12 Rounds: - 30 sec max cal, - 60 sec "rest" while keeping the bike moving … [Read more...]

Easy Run, Bike, Row: - 7 min run - 7 min bike - 7 min row All performed at 70%-75% of max heart rate. Focus on just moving and staying loose. … [Read more...]

Death by Cindy: - 5 Pullups - 10 Push-ups - 15 Squats Complete 1 round at the top of each minute. Do not start the next round until the minute is up. Go as long as possible. 30min time cap. … [Read more...]

3 Rounds each movement: - Bike: 30 seconds max effort, 90 sec easy spin - Rower: 20 seconds max effort, 40 sec easy row - Run: 100m max effort sprint, 300m walk   … [Read more...]

20 min bike at Gear 0 (think 70%-75% of Max heart rate). … [Read more...]

AMRAP 20: 10 Overhead Squats, 205/135 30 Bar-facing Burpees … [Read more...]

At the track: 9 Rounds: - 200m sprint, - 200m walk … [Read more...]

20 min row at Gear 0 (think 70%-75% of Max heart rate). … [Read more...]