“Run Cindy Run”
Teams of 2.
24 Rounds-
5 Pullups
10 Pushups
15 Air Squats
150m Run

*1 partner working at a time.
*Partner one must complete the full round before partner two starts his/her round.


Strength Training:
EMOM 8 Minutes-
1 Clean
2 Hang Cleans
1 Jerk
*Build across sets.

Metabolic Conditioning:
AMRAP 13 Minutes-
10 Hang Power Cleans (75/55)
10 Wall Balls (14/10)
12 Hang Power Cleans
12 Wall Balls
14 Hang Power Cleans
14 Wall Balls
etc…

*Pattern continues until the 13 minutes is up.


13Sep

“Annie”

Metabolic Conditioning:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Functional Body Building:
4 Rounds-
5 Kang Squats @ light load
20sec Hollow Hold

4 Rounds-
5 Tempo Seated Dumbbell Press
25m Sled Push @ moderate load


Strength Training:
4 Rounds-
30sec Max Effort Assault Bike
150m Run
5 Burpees

Metabolic Conditioning:
EMOM 10 Minutes-
4 Burpee Pullups
2 Wall Climbs


For Time-
2001m Run
11 Box Jumps (30″/24″)
11 Thrusters (155/105)
11 Burpee C2B Pullups
11 Power Snatch (155/105)
11 HSPU
11 Dumbbell Snatch (70/50)
11 Bar Muscle-Ups
11 Power Cleans (155/105)
11 Power Jerks (155/105)
2001m Run