THE BEST WAY TO PREDICT THE FUTURE IS TO CREATE IT

Burpee Over Bar x 5 - 10 Thrusters + 5 HSPU Burpee over Bar x 5 - 15 SDHP Burpee Over Bar x 5 - 20 Push Press Burpee Over Bar x 5 - 30 DL...

5 ROUNDS 1. 6 power snatch 2. 6 OHS 3. 8-10 Strict PULL-ups 4. 6 Med Ball PUSH-ups

5 ROUNDS: 10 Thrusters (#115 / #95) 8 O.H. Lunge 10 Bar Facing Burpees

35 MIN RUNNING CLOCK Choose an appropriate DB weight 10 Bench Press 10 High Pulls 10 Thrusters Goal: 5-6 rounds Extra Credit: 3 Sets...

10 ROUNDS: Push Press x 10 immediately into High Pulls x 10 immediately into 10 Cal Assault Sprint / 1 min treadmill jog REST 2 min b/w...

METCON WARM-UP: 10 MIN ELIPTICAL 3 SETS KETTLE BELL SWINGS X 8 Immediately into KETTLE BELL SHRUGS X10 (w/ :30 hold after rep 10)...

HIIT (6 Diff. movements back-to-back, rest 3 min. repeat) All 8 reps use same weight DB’s DB bicep curl, Single DB Tricep ext. OH,...

EMOM X 30 MIN MIN. 1) 10 GOBLETS SQUATS MIN 2.) 6 RDL’s (LEGS STR8) MIN 3.) 2 MIN JOG/WALK REST 1 MIN SHOULD BE 6 SETS IN TOTAL BUT THE...

Metcon (Lift) 4 SETS DB PUSH PRESS X 5 Immediately into BENCH PRESS X 5 IMMEDIATELY INTO 2 MIN WALK/JOG/ELIPTICAL 2 MIN REST, REPEAT...