Partner Saturday - Bring a Friend for FREE! AMRAP 20 with a partner:  10 Sumo deadlift high pulls (55/75 lb)  10 High Wall-balls (14/20 lb) ...

  Complete 4 x 4:00 AMRAPs with 1:00 Rest in between rounds: Odd Rounds 9-6-3 DB Hang Squat Cleans  Burpees  (2x35/50#) Max Calorie Air Bike...

   TEST DAY - RECORD RESULTS "King Kong" 3 Rounds for Time 1 Deadlift (320#/455#) 2 Ring Muscle Ups 3 Squat Cleans (175/250#) 4 St...

5 rounds for time of:  Row 500 Meters  15 Bench presses (95/135 lb ) Quote:   "This is no time for ease and comfort. It is time to dare...

For Load  Back Squat  5-5-5-5-5 Cash Out:  AMRAP in 8 Minutes: 9 Wallballs (20/30 to 9/10ft) 6 Toes to Bar  3 Burpees Quote:  "Do not j...

AMRAP in 9 Minutes: 1 Rope Climb (15ft) 8 Clean and Jerks (105/155#) rest 2:00 AMRAP in 9 Minutes: 8 Dumbbell Lunge (35/50#) 8 Dumbbell Push...

  CARDIO SUNDAY - 9 AM AT THE LYONS DEN 555 W Beidler Rd, King of Prussia. AMRAP in 30 Minutes with a team of 3: 40/50 Calorie Air Bike 1000...

9 AM AT THE LYONS DEN - 555 W Beider Rd. King of Prussia   OPEN PREP 24.1 For Time: 21 Dumbbell Snatches (arm 1)(50/35 lb) 21 Lateral Burpee...

  12 Rounds for time of:  2 Wall Walks  4 KBS (53/70#)  6 Shuttle Runs (20' Down and 20' Back =1) 8 Pistol Squats  Community Notes: ...

  For Time 15 Hang Power Snatches (95/135#)  24/30 Calorie Row 60 Double Unders  12 Hang Power Snatches  24/30 Calorie Row  60 Double Unders...

TEST DAY - RECORD RESULTS "ANGIE"  For Time:  100 Pullups  100 Pushups  100 Situps  100 Air Squats   Community Notes: Don't fo...