A1) Bench Press – 4×10 @ 65-70%A2) Single-Arm DB Row – 4×12/side Rest 90–120 sec after both movements, then repeat. “Bodyweight Boss” – For Time 60 Alt Pistols 30  HSPU 10  Rope Climbs 3 Round for quality: DB Bicep Curl (8-12)+ Max Chin ups Skull Crusher (8-12) + Max close grip pushupsRead More

15 min to a heavy power clean Then…. “Power Cycle” – EMOM 20(5rd) Min 1: 3 Power Cleans, 80-85% (heavy) Min 2: 12 Burpee over bar Min 3: Max Cal Bike OR Ski Min 4: RestRead More

Paused Front Squat: Wk 1 5×3 @ 60–65% *3 sec pause at the bottom Slow controlled descent For Time 42-30-18 Wall ball, 20/14 Toes 2 Bar Box Jump, 24″/20″Read More

Oly: WK 4 Receiving Positions + Speed – Overhead Squat (4×3) – Snatch Balance (5×2) – Clean + Front Squat + Jerk (5×1+1+1)  Endurance AMRAP 35 50 DB Box Step-overs 300m Run 25 Burpees over DB 300m Run  50 Cal row 300m Run  25 Med ball cleans 300m Run Read More

Strict Press: 10 min to a heavy single Then… Mini Barbara – 3 Rounds 3 Rounds 20 pull-ups 30 Push-up 40 Situps 50 Air Squats *3 min rest Read More

Hang Squat Clean + 1 Front Squat Then… WWPF “Sandstorm” W/partner, complete the rep scheme in the fasted way Possible. Partners may not work on the same movement at the same time: 160 Sandbag lunges, 100/75 80 HSPU 20 Legless Rope ClimbsRead More

Deadlift  1 x 5 @ 75% 1 x 5 @ 80% 1 x 5+ (max reps) @ 85% “Erg Sandwich”- For time 1000m Row 50 Wall Balls, 20/14 30 Toes 2 bar  50 Situps 1000m Ski Read More

Bench Press: Establish a 1RM 10 min amrap 3 L-Sit Pull-up 6 wt pushup, 55/35 9 KBS, 70/53 3 Rounds For Quality Chin up + DB bicep curl Close grip pushup + Barbell skull crushers *beat reps from last weekRead More

Work to a heavy: 1 Snatch + 2 OHS “Step, Snatch, Spin” – AMRAP 16 10 DB Box Step-overs, 50/35 (24″/20″) 20 DB Snatches, 50/35 30 DURead More

Front Squat: 1RM “Broken Wings” – For Time 21 Thrusters, 95/63 9 RMU 15 Thrusters 7 RMU 9 Thrusters 5 RMURead More