- STRENGTH - Deadlifts 5 sets of 10 at 60% 15 Mins - WORKOUT OF THE DAY - 40-30-20 Sumo Deadlift Wall Balls Calorie Row *Every time you break wall balls, perform 5 burpee Penalty [...]

- WORKOUT OF THE DAY - Partner Workout 7 Rounds for Time: Partition as needed 20 Handstand Push-Ups 40 GHD 80 Double-Unders *200 M HEAVY Double KB farmer Carry Fitness: KB 25/35 Performance: KB:44/53 Elite: [...]

- STRENGTH - Overhead Squat from rack One Rep Max 15 mins - WORKOUT OF THE DAY - 18 Min Amrap 15/18 Cal Ski 12 Toes to Bar 6 Olympic/Full Snatch Fitness: 55/75/ Knees to [...]

- STRENGTH - Dumbbell floor bench Press Heavy Set of 5 15 mins - WORKOUT OF THE DAY - EMOM 40 sec on/20 sec off Min 1: KBS Min 2: Strict Pull up Min 3: [...]

- ACCESSORY/SKILL - Max Height Box Jumps 15 mins - WORKOUT OF THE DAY - “Ellen” New CrossFit Girl 2021 Benchmark: 3 Rounds for time: 20 Burpees 21 Alternating DB Power Snatches 12 DB Thrusters [...]

- STRENGTH ACCESSORY - Bent Over Row Heavy set of 5 14 mins - WORKOUT OF THE DAY - 3 rounds for time: 600 M Run 12 STOH 18 Min Cap* Fitness: 65/95 Performance: 125/175 [...]

- STRENGTH - Back Reverse Lunges Build to a heavy set of 3 each leg. 15 mins - WORKOUT OF THE DAY - For time: 20-15-10-15-20 Squat Clean Pistol 20 Min Cap Fitness: Kb/Goblet Squat [...]

PAINKLLR Special Forces Partner Workout Event hosted by Black Ops Army Soldier Team 9,10,11 AM Class

- STRENGTH - Clean and Jerk One rep max 18 mins - WORKOUT OF THE DAY - For time: “Lochness Monster” For time: 50 Wall Balls 50 Box Jumps 50 Wall Balls *On the minute [...]

- STRENGTH - Close Grip Bench Press One Rep Max 15 mins - WORKOUT OF THE DAY - EMOM 16 mins Min 1: 12/15 Bike Cal Min 2: 8 Bench Press or DB Floor Press [...]