Olympic Lifting -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4×3 -Clean w/pause in catch: 4 x 3 Endurance 10 min AMRAP 12/9 Cal Bike 12 Situps —–2 min rest—– 10 Min AMRAP 12/9 Cal ski  12 Heel Elevated Squats, 53/35 —-2 min rest—- 10 Min AMRAP 21...Read More

3x500m row sprints Then…. 16 min AMRAP 3-6-9-12-15-18... Cal Row/Ski Sandbag G2S, 100/75Read More

WWPF – Chipper for time100 Synchronized Kb Swings, 53/35 10 Alt Wall Walks 80 Cal Bike (mix anyway) 8 Alt Wall Walks 60 Synchronized Hurdle Jumps, 24″/20″ 6 Alt Wall Walks 40 Synchronized OH Lunges, 53/35 4 Alt Wall Walks 20 Muscle Ups (Mix anyway) 2 Alt Wall WalksRead More

Deadlift  1×5@80% 1×3@85% 1×1+@90% (AMRAP) AMRAP 6 9 Situps 6 Burpees over bar 3 Squat Cleans, 185/123 REST 2 MIN AMRAP 6 9 Situps 6 box jump Overs, 24″/20″ 3 Squat cleans REST 2 MIN AMRAP 6 9 Situps 6 Burpee Box Jumps, 24″/20″ 3 Squat cleansRead More

Wk 2 A1) Bench Press – 4×8 @ 67–72% A2) Single-Arm DB Row – 4×12/side ————- EMOM 15 (3 Rounds) Min 1: Max Strict HSPU Min 2: Skull Crushers (8-15 reps) Min 3: Max Rope Climbs Min 4: DB Bicep Curls (8-15 reps) Min 5: REST Cash OUT: Work on your 1000 rep goalRead More

Power Snatch: 2-2-2-2-2 Then…. B-day Isaac Cash in: 30 Burpees Then…. 3 Rounds For Time 12 Snatch DB Snatch, heavy 16 T2B 95 DURead More

Front Squat (pause):wk2 5×5@70-75% 2 sec pause Front Squat Cindy – 16 MIN AMRAP 1 front squat, 155/103 1 Rd of Cindy 2 front squats 1 RD Cindy 3 Front squats 1 Rd of Cindy *keep increasing front squats by 1 after each rd of cindy 1 Round of Cindy = 5 pullups / 10...Read More

Due to winter weather, we will only have endurance at 10am AMRAP 35 50 SA DB hang Clean  50 Situps  50 Cal Row  40 SA DB Push Press 40 Toes 2 Rings 40 Cal Ski  30 SA Db Hang C&J 30 GhD Situps 30 Cal Bike Read More

Fight gone bad 5 Rounds 1 min SDHP, 75/53 1 min box Jump, 24″/20″ 1 min wall ball, 20/14 1 min cal row 1 min push press, 75/53 1 min RestRead More

15 Min to work to a heavy power snatch Then …. 18 MIN AMRAP – YGIG 9 Power Snatches, 95/63 7 C2B Pull-ups 5 Shuttle RunsRead More