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

Build to a heavy complex: 2 T&G Snatches + 1 OHS Then… Chipper Tuesday – “Countdown to Upside Down” For Max Reps – (21 Min Cap) 800m Run 70 Walking Lunges 600m Run 50 DB Hang Snatches, 50/35 400m Run 30 Toes 2 Bar  200m Run Max HSPU in remaining timeRead More

Front Squat: 4RM Then.. 1 x 4+ @90% Then… “Broken wings” – (Re-test from 12/1/25) 21 Thruster, 95/63 9 Ring MU 15 Thrusters 7 Ring MU 9 Thrusters 5 Ring MURead More

1a.Snatch w/pause 2” off floor: 3 x 1 2a.Clean Grip RDL: 4 x 6 2b.Jerk: 4 x 1 Endurance 30 MIN AMRAP 120 DU 60 SA DB Hang Cleans 40 SA DB Push Press 20 Box Step-up and Overs w/DB *Run 400m @ Min 5-10-15-20-25Read More

Build to Heavy hang clean Then… “Bardwell’s Beat Down” 5 Rounds of 4 min AMRAP’s (2 min rest after each round) 200m Run 15 Wall Ball Shots, 20/14 10 Deadlifts, 185/113 5 Hang Cleans, 185/113 1 Legless Rope Climb *Max burpee over bar for remaining timeRead More

1a.Bent over Row 1b.Skull Crusher Then… WWPF – 3 Rounds 100m Farmers Carry Relay, 70’s/53’s 20 Synchronized T2B 300m Run Relay 40 synch hurdle Jumps, 24″/20″Read More

Deadlift – Use last weeks wt and achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… “Bar Fight” – For Time: 21 Hang Power Snatch,95/53 21 Bar Facing Burpee   15 Hang Power Snatch, 115/73 15 Bar Facing Burpee 9 Hang Power Snatch, 135/93...Read More

1a. Incline Bench: 6-4-2 1b. Chin Up: 3 x max reps Then…. “Tabata Mid Week Mover” – 8 Rounds of 20 seconds of work followed by 10 sec of rest Jumping Lunges Cal Ski Sit-ups 25′ Shuttle Runs (every 25′ = 1 rep)Read More

2 T&G Cleans + 1 Jerk: Work to a heavy Then…. “Clean Getaway”– For Time:  400m Run 30 Cleans, 135/93 300m Run 20 S2OH, 135/93 200m Run 10 Burpee BMU 100m Run Read More