8 Hang Power Cleans (135/95 lb)12 Push-Ups16 Lateral Lunges (65/45 lb)20 calorie Assault Air Bike … [Read more...] about Hot Mess
Benchmark Wods
Assault Journey
10 Front Squats (135/95 lb)10 Bench Presses (205/135 lb)10 Pull-Ups10 GHD Extensions20 calorie Assault Air Bike … [Read more...] about Assault Journey
Ache
20 Power Cleans (95/65 lb)40 Toes-to-Bar60 calorie Air Bike80 Wall Ball Shots (20/14 lb, 10/9 ft)100 Double-Unders … [Read more...] about Ache
Assault Gladiator
21 calorie Assault Air Bike18 Overhead Walking Lunges (45/25/ plate)15 Box Jumps (24/20 in)12 Push-Ups9 Sumo Deadlift High-Pulls (135/95 lb)6 Front Squats (135/95 lb)3 Snatches (135/95 lb) … [Read more...] about Assault Gladiator
Cindy
5 Pull-Ups10 Push-Ups15 Air Squats … [Read more...] about Cindy
50’s Chipper
50 Air Squats to Box Jumps (24/20 in)50 Dumbbell Push Jerks (2x50/35 lb)50 Weighted Horizontal Leg Lifts (50/35 lb)50 Front Rack Lunges (50/35 lb)50 foot Handstand Walk … [Read more...] about 50’s Chipper
BAMF
21 Back Squats (225/155 lb)15 Front Squats (205/145 lb)9 Overhead Squats (185/135 lb) … [Read more...] about BAMF
Tunnel of Love + Roses are Red
(A) "Tunnel of Love," For Time:1000 meter Row (Partner 2 Jumps Rope*)*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)(B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:50 Partner Med Ball Russian Twists (20 lb)40 Partner Med Ball Sit-Ups (20 lb)30 Slam Balls (20 lb)20 Wall Ball Shots (20 lb)Use a … [Read more...] about Tunnel of Love + Roses are Red
Padmé Amidala
400 meter Run21 Dumbbell Burpee Box Step Overs (24/20 in, 2x50/35 lb)**Stand tall on the box for every repetition … [Read more...] about Padmé Amidala
Miagi
50 Deadlifts (135/95 lbs)50 Double Kettlebell Swings (24/16 kg)50 Push-Ups50 Clean-and-Jerks (135/95 lb)50 Pull-Ups50 Kettlebell Taters (24/16 kg)50 Box Jumps (24/20)50 Wall Climbs50 Knee-to-Elbows50 Double-Unders … [Read more...] about Miagi