WWPF 400m Run Relay (both run 400m) 42 Front Squats, 135/93 50 Drag Rope DU (mix anyway) 8 Alt Rope Climbs 300m Run Relay 30 Front Squats, 155/113 50 Drag Rope DU (mix anyway) 6 Alt Rope Climbs 200m Run Relay 18 Front Squats, 185/133 50 Drag Rope DU 4 Alt Rope Climbs 100m Run...Read More

TEST: 1 Rep max Deadlift Then… DEATH by Burpees (Re-Test from 8/8/19) Complete 1 burpee the 1st min, 2 burpees the 2nd min, 3 burpees the 3rd min and so on. Continue this pattern until you are no longer able to complete the number of burpees for that minute. Scoring: Total number of overall burpees...Read More

Test: 1 Rep Max Incline Bench Press Then… Mid- Week Mover: 5 Rounds 1 Min: Sandbag Bear Hug Walks 1 Min: Dips 1 Min: Prowler Push 1 Min: Cal BikeRead More

Running Clock…. 0:00 – 10:00 (EMOM 10) 1 Clean & Jerk – Increase weight every minute 12:00 – 22:00 (AMRAP 10) 3 Wall Walks 6 Wall Balls, 20/14 (12’/10′) 9 Box Jumps, 24″/20″ 23:00 – 31:00 (8 min Ladder: 1-2-3-4-5-6…) Clean & Jerk, 135/95 Toes 2 bar Read More

TEST: Front Squat 1 Rep Max Then… 12 MIN AMRAP 5 C2B Chin-ups 10 Alt Pistols 15 KB Swings, 53/35Read More

Oly 1a. Clean w/pause 2” off floor: 4 x 1 2a. Snatch Pulls: 3 x 3 (heavy) 2b. OHS: 3 x 5  Endurance 3 Rounds 200m run 10 Burpees 30 DU 2 Rounds 300m run 15 Pull-ups 45 DU 1 Round 600m Run 30 Burpee Pull-ups 90 DURead More

Build 2 Heavy: 2 Hang Cleans Then… WWPF – 20 Min YGIG 9 Hang Cleans, 50s/35s 6 Shuttle Runs (20′ up/ 20′ back) 3 BMURead More

Deadlift Deload: 80-85% of your heaviest 4 Rep Max and do 3 x 5 Then… “Dead Wake” – 16 min AMRAP 21/18 Cal Row 15 Burpees 9 Deadlifts, 225/153Read More

Incline Bench Deload: 3 x 5 @75% Then… Mid-Week Mover (part 3) – Repeat from 4/15/26 Complete anyway 100 Push-ups 300 DU 150 sit-ups 400m Farm Carry, 70’s/53’sRead More