View Public Whiteboard Warm up 3 min jump rope practice 10 min EMOM MIN 1: 10 jumping squats MIN 2: 10 KB Deadlifts For time: Cash In: 100 DU or 200 singles Directly into 3 rounds: 20 lunges (total not per side) 15 Chest to Bar Pull-ups 20 Front Squats (115/85/65) 15 Kettlebell Swings (53/35/26) 20 Wallballs (20/14/10) Cash Out: 100 DU or 200 singles Minimal Equipment version: Sub all barbell movts for 2 DB’s or KB’s 35/25/15lbs Sub pullups and for bent over rows No Equipment Version: Sub all barbell movt’s for ODD OBJECTSRead more

View Public Whiteboard Warm up 10 mins of work 5 DB RDLS per leg 10 step ups 5 presses per arm 5 front squats per arm For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters Women 35-lb. DBs, 20-in. box Men 50-lb. DBs, 24-in. box Senior-Teen 25 DB /16in box Time cap: 20 minutes No Equipment/Minimal Equipment version: Sub DB for ODD OBJECT. CASH OUT: 1 MIN plank holds.Read more

Back Squat Build to a heavy set of 3 Warm up 3 rounds 10 lunges per leg 10 downdog pushup 10 squats 200m run 3 Rounds For Time: 50 Air Squats 35 Push-ups 25/18/12 Calorie Row NO EQUIPMENT or MINIMAL EQUIPMENT VERSION: Sub Row for 400m Run Cash out: TABATA- V-UPSRead more

Warm up: 800m row or 4ish mins of run 10 passthroughs 10 situps 10 pushups For time: 100 Alternating DB Clean and Jerks At each minute do 5 Ab Mat situps Equipment version: 1 DB 50/35/25lbs Minimal/No Equipment version: Use and ODD OBJECT in replace of DB CASH OUT: Make your favorite drink!Read more

Warm-up:10 mins at your own paceRun 1 min in place10 Lunge to Squat10 inchwork to pushups30 jumping jacks Workout:On the 4:00x 5 rounds15 Wallballs10 Back Squats5 barbell facing burpees *if you finish before 4 mins you rest with the remaining time*20 min total workout Equipment version:WB 20/14/10lbBack Squat Barbell 95/65/45lbs Minimal Equipment: Use a DB or KB in sub of Barbell Back Squats No Equipment: Use an ODD OBJECT for both WB and Back Squats CASH-OUT: Handstand hold practice for 5 minsRead more