Chipper

Family is Forever

For time complete* 25 Power Cleans (155/105) 10 Plate Push-ups 20 Power Cleans 15 Plate Push-ups 15 Power Cleans 20 Plate Push-ups 10 Power Cleans 25 Plate Push-ups *EMOTM 3 Bar hop Burpees

WAR Machine

Warm-up 1,000m row For time Complete: Run 600m 50 KB Swings (53/40) Run 400m 50 Push-ups Run 200m 50 PushPress (45) Run 100m 50….Burpees…gut check.

LumberJack 20

Warm-up Agility drills [5 Minutes] “Lumberjack 20” – Time cap 40 Minutes 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m * […]

Chipper Skipper

Warm-up: EMOtM 8 minutes 100m Sprints [70% first 4 – 95% last 4] 60 KB Swings (53/40) 50 DUs 40 Goblet Squats (53/40) 30 Bar Facing Burpees 20 OHS (95/65) 10 Muscle-ups

Mainsite Monster

“Dirty Thirty” Warm-up 3 Reps of all movements below For time: [30 minute time cap] 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to […]

Fossil Fuel

Warm-up EMOTM 8 Minutes 8 KB Swings 8 Push-ups Strength Strict Press 3-3-3-2-2 METCON For time complete: 50 Push-ups 40 T2B 30 S2OH (135/95) 20 Burpees 10 OHS (135/95)

Mission Improbable

Warm-up 30m Bear Crawl 30m Burpee broad jumps 15m Handstand walk (1min in HS Hold) Chipper For time complete: 50 Cal Row 40 Plate Push-ups (Oktoberfest style) 30 KB Swings (70/53) 20 HSPU 10 Squat Cleans (155/105) 400m Run

Destroyer of Cores

For Time 20 Hang Power Snatch (115/75) 20 Box Jump Overs (24″/20″) 30 Hang Power Snatch (95/65) 30 Pistols (alt legs) 40 Hang Power Snatch (65/45) 40 GHD Situps (MedBall Situps)

Gut Check – 32

For time complete: 50 T2B 40 Burpees 30 Thrusters (115/75) 20 Ring Dips 10 OHS (115/75)

Maximum Overdrive

For Time 50 KB Swings (53/40) 40 Push-ups 30 Pull-ups 20 Box Jumps (24″/20″) 10 Squat Cleans (135/95) 20 Box Jumps 30 Pull-ups 40 Push-ups 50 KB Swings