A: 10min to practise your Kipping Pull-ups B: 8-8-6-6-4-4 (weighted) Strict Chin-ups Start every 2min. C: "Noah Ohlsen's workout challenge" 60 Jumping Jacks 50 Sit-ups 40 Jumping Lunges 30 Jumping Squats w/180° rotation 20 Push-ups w/shoulder taps (both sides each rep) 10 Reverse Burpee CROSSCIRCUIT 7min ON / 2min OFF: Station 1 1min @50% Effort [...]

A1: 8-8-6-6 Low Bar Back Squats A2: 4 sets of 8-12 Half Kneeling Arnold Press Start every 1:30min one of the exercises (alternating) B: In Teams of 2: 4x Tabata of: 1) Jumping Squats 2) Push-ups 3) Back Squats @ light - moderate load 4) V-Ups Switch every 20sec. The person who is working. No [...]

A: 3 sets of: 50m Heavy Sled Push 50m Heavy Farmer Carry 50m Heavy DB/KB Overhead Carry B: 3 rounds for time: 4 left-hand Turkish Get-ups @ medium load 16 Ring Rows 4 right-hand Turkish Get-ups @ medium load 16 Box Jumps BOOTCAMP 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: [...]

"The Seven" Seven rounds for time of: 7 Handstand Push-ups 7 Thrusters 7 Knees to elbows 7 Deadlift 7 Burpees 7 Kettlebell Swings (American) 7 Pull-ups Weights: Thruster @ Heavy Deadlift @ Moderate - Heavy KB- Swings Heavy CROSSCIRCUIT 7min ON / 2min OFF: Station 1 1min @ Damper 1 1min @ Damper 5 1min [...]

A1: 4-4-4-4 Tall Cleans A2: 4-4-4-4 TnG Squat Cleans A3: 8-8-8-8 Close Grip Bench Press Start every 1:30min one of the exercises (alternating) B: 2 rounds for time of: 12 Hang Power Clean and Jerks 9 Thrusters 6 Power Snatches One barbell @ moderate load BOOTCAMP 7min ON / 2min OFF: 1: Ski, Row, Assault Bike [...]

AMRAP in 30min @ STEADY PACE of: Run 100m 5/5 Single Leg Double DB Romanian Deadlifts 5/5 Double DB Push Press or Push Jerks 10/7cals Bike / AB 5/5 DB Snatches 5/5 Single Arm DB Floor Press 10/7cals Row BOOTCAMP 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 5/5 DB Snatches [...]

AMRAP in 35min @ STEADY pace of: 1 Monkey Rig (Scale: Deadhang 30sec.) Run 200m 8 Front Squats Ski 200m 8 Double DB Bent Over Rows Row 200m 16 DB Snatches (alternating) CROSSCIRCUIT 7min ON / 2min OFF: Station 1 1min Ski 1min Bike 1min Ski 1min Row 1min Ski 1min Bike 1min Ski Try [...]

"Emily" 10 rounds for time of: 30 Double-unders 15 Pull-ups 30 Squats 100-m Run Rest 2 minutes BOOTCAMP 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: Run 100m 12 Squat Jumps 8 Burpees 3: Ski, Row, Assault Bike or Bike 4: AMRAP: 8 Ring Rows 30sec. Plank Jacks 8 Active-Passive Hangs Focus on [...]

A1: 8-8-8-8 Sumo Deadlift A2: 4 sets of 20 Body Saws (on slides) Start every 1:30min one of the exercises (alternating) B: Inspired by the Rogue Invitationals… In Teams of 2, for time of: 60 cals Row 50 Medball Cleans 40 Medball Box Step-overs 30 HSPU 40 Medball Box Step-overs 50 Medball Cleans 60 cals [...]

A1: 8-8-6-6-4 Shoulder Press A2: 5 sets of Max Effort Deadlift Hold (top position) @ Bodyweight Start every 1:45min one of the exercises (alternating) B: AMRAP in 3min of Renegade Rows (incl. Push-ups) @ tough load Rest 2min AMRAP in 3min of Power Clean + Push Jerks @ moderate load CROSSCIRCUIT 7min ON / 2min [...]