A) Strength EMOM 14 15”/15” Hs Hold 1 Arm 6 Pistol Heavy B) Conditioning 400 mt run 15-12-9 Mb Sit Ups Cal Row then 400 mt run cap 8 min

A) Strength Deadlift Fast 5×10 @ 60% B) Conditioning AMRAP 5 min for 3 Rounds 40 Double Unders 8/8 Kb Clean ( 32/24 ) 40 Double Unders 16 Lateral Burpees over the Kb rest 3 min between Amrap’s

Team of 2 Coach Michelino Wod AMRAP 30 min 3 Toes to Bar 4 Hand stand Push Ups 8 Db Snatch ( 22,5 / 15 ) one round each

A) Strength Every 2 min for 4 Rounds 3 Deadlift @ 90% B) Conditioning AMRAP 8 min 40 Front Squat ( 60/45 ) 15 Burpees Muscle Ups Max Distance Run

A) Strength Every 2 min for 5 Rounds 4 Squat Clean T&G (max 70% of ur 1Rm) B) Conditioning 4 Rounds 20 Kbs ( 24/16 ) 15 Hang Power Snatch ( 30/20 ) 10 Box Jump Over cap 15 min ENDURANCE Workout 1 10 rounds for time: 100m sprint 10 kettlebell swings (2pd/1.5pd) 20 unbroken […]

A) Strength EMOM 12 min 10mt Hswalk 8 Strict T2b 10 High Pull Kb B) Conditioning Every 3 min for 15 min 50 Double Unders 12 Wall Ball 15 Pull Ups

A) Strength Push Press in 12 min 5 5 4 4 3 3 B) Conditioning 3 Rounds for Max Total Rep 1′ Hang Power Clean ( 50/35 ) 30” rest 1′ Bar Facing Burpees 30” rest 1′ Cal Row 30” rest

A) Strength Every 2 min for 5 Rounds 5 Deadlift @ 80% B) Conditioning AMRAP 17 min 12 Power Snatch ( 40/30 ) 12 Front Rack Lunges 12 Ring Dips / Box Dip

The Chief RMX Team of 2 EMOM 30 min 3 Power Clean ( 60/40 ) 6 Push ups 9 Air Squat one minute each

A) Strength EMOM 15 min 1-5: 3 Power Position Snatch 6-10: 2 Above knee Snatch 11-15: 1 Below Knee Snatch B) Conditioning Every 2 min for 10 rounds 10 Hspu Max Burpees Face bar in the remaining time