Education

AMRAP 10 20 BJ (24/20) 10 HSPU Then, Stretching & Foam Rolling! “Reach for the stars, even if you have to stand on a cactus.”

6 Week Summer Shred! What is this you ask? It’s a 6 week contest, challenge and motivator! It’s a test too. A test to see

4 x 1,000m Row Sprints! *Score fastest and slowest times! Rest as needed between. Then, 100 Rollouts NFT “You learn as much from those who

AMRAP 20 Run 400m 10 FSQ (185/135) 20 Abmat Sit-ups “Hanging onto resentment is letting someone you despise live rent-free in your head.” – Ann

For time: 15, 12, 9  CL/J (135/95 – any style) C2B Then, Tabata Burpees (8rds – 20sec ON/10sec OFF)  Score total reps! “Be faithful in

EMOTM 10 1 SN (build by feel) Then, AMRAP 10 1 PSN + 1 SN + 1 OHSQ (115/75) 200ft Farmer Carry after each complex

EMOTM 7 Pick one (UB reps): 2 Kip Swings + 2 Bar or Ring Muscle-ups 3 Kip Swings + 3 Pull-ups (AHAP) Then, For time:

BSQ 5×5 (build by feel) Then, Tabata! 8rds – 20sec ON/10sec OFF per station AB Calories KB Thrusters (53/35) V-Ups *Score is total reps and

EMOTM 20 Odd – 8 BBJ (24/20) Even – 25 Double Unders Then, 10rds – 10sec ON/10sec OFF Hollow Holds “Don’t judge those who try

For total time: 3rds – 2m rest between 6 CL (185/135 or heavy by feel) Run 200m *Rest 5m 4rds – 1m rest between 4