Front Squat: 5×1 @85-90% (3 sec pause) Then…. “Jackie” – For Time 1000m Row  50 Thruster, 45/33 30 Pull-ups Read More

Olympic Lifting Clean Pull + Clean: 5 x 1 OHS: 3 x 5  Endurance –AMRAP 30 90 DU 60 Alt RKS, 53/35 30 T2R/GHD Sit-ups 15 Sandbag G2S, 100/75 6 Wall Walks *Run 400 OR Bike/Ski 15/12 cal @Min 5-10-15-20-25Read More

Hang Clean: 2-2-2 Then… Nasty Girls 3 Rounds 50 Air Squats 7 RMU 10 Hang Power Cleans, 135/93Read More

Deadlift: 1RM Then… WWPF 50 Cal Bike (mix cals anyway) 42 Deadlifts, 225/153 (mix anyway) 21 Synchronized Burpees over bar 40 Cal Bike (mix cals anyway) 30 Deadlifts 15 Synchronized Burpees over bar 30 Cal Bike (mix cals anyway) 18 Deadlifts 9 Synchronized Burpees over barRead More

“Clean Slate 2026” 26 Clean & Jerks, 165/113 26 Weighted Pull-ups, 20/14 26 Burpee Box Jumps, 24/20 26 Alt Pistols *Accumulate 2000m Row/Ski during. Can be broken up.Read More

1a. Bench Press: 4 x 6 @75-80% 1b. SA DB Row: 4 x 10 For Time: 50 Situps 25 Kb Swings, 70/53 5 MU 40 Situps 20 KB Swings 4 MU 30 Situps 15 KB Swings 3 MU 20 Situps 10 KB Swings 2 MU 10 Situps 5 Kb Swings 1 MURead More

Snatch + Hang Snatch: Work to a heavy Then… 4 Rounds of 4 Min AMRAP’s 6 Hang Snatches, 95/63 12 Push-ups 18 Drag Rope DU —–2 min rest after each AMRAP—–Read More

Pause Front Squat: 5 x 2 @80-85% (2 sec pause) Then…. 3 Rounds 30 Wall Ball Shots, 20/14 15 Pull-ups Cash Out: 30 Burpees Read More

OLY Snatch Pulls: 4 x 3 @ 100-110% of max snatch Snatch: 4×2 @ 70–85% Endurance  AMRAP 13 500m Ski/Row 12 DB/KB Hang C&J (2 db’s/kb’s) AMRAP 13 (Ladder) 5-10-15-20…. KB Swing Goblet Squat Sit-up AMRAP 13 6 Toes 2 Bar 12 Burpees 18 Drag Rope DURead More

1a. Bench Press: 4×6@75-80%1b. Single Arm DB Row: 4×10 AMRAP 15 MIN 20 Sandbag Lunges, 100/75 15 Push-ups 10 Chest 2 Bar Pull-ups *EOMOM: 1 rope climbRead More