Oly Blocks (wk4) Block Snatch: 4 x 1 @85-90% Block Cleans: 4 x 1 @85-90% Endurance  1 Mile Run then…. 2 rounds 50 Walking Lunges 40 situps 30 Push-ups 20 Pull-ups Then… 1 mile runRead More

15 minutes to a heavy bear complex then… “Sydney’s Swing State” – Week 1 of the Saturday Coach Workouts Edition 21-15-9 Kb Swing, 70/53 Goblet Squat, 70/53 Burpee 2 target *Cash out: 1000m Row (included in final time)Read More

WWPF 3 Rounds For Time 400m Run Relay (each partner runs 400m) 6 Alt Pull-Overs 16 Strict HSPU, (partner holds HS) 100m Sled Push relay, 55/35 (each partner does 100m)Read More

Deadlift: Use last weeks wt and try to achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… Juneteenth 5 Rounds 6 Cleans, 165/113 18 WBs, 20/14 65 DU **Juneteenth commemorates the end of slavery in the United States and specifically marks June 19, 1865,...Read More

1A. Incline Bench Press: 8-6-4 *try to increase reps or weight from last week 1B. Chin-up: 3 x max reps Then… “Mid-Line Mover“ AMRAP 15 MIN 5 Strict T2B 10 Rotational Med Ball Throws 15 Weighted Ab Mat Sit-ups, DB 20/17 Cal Ski **Class Cash Out: Max Front Plank, 25/15Read More

Build to a Heavy: Snatch pull + Snatch + OHS Then… 19 min EMOM Min 1: 8 T&G Power Snatches Min 2: 12 Burpees over bar Min 3: 200m run Min 4: RestRead More

Front Squat: Est 8RM Then… 1×8+@90% Then…. “The Front Rack Attack” – For Time 21 Front Squat, 135/93 9 BMU 15 Front Sq,155/113 7 BMU 9 Front Squats, 185/133 5 BMURead More

Oly – Wk 3 (Blocks) 2 Snatch pulls + Snatch: 5 x 1+1 2 Cleans pulls + clean: 5 x 1+1 ENDURANCE AMRAP 32 MIN 500m Ruck Row 20 Ruck Med ball Cleans 15 Ruck Push-ups 1 Ruck Rope Climb 400m Ruck RunRead More

15 Min to work a heavy push press triple  Then…. 4 Rounds of 3 min AMRAP’s 21 Ab Mat Sit-ups 15 Box Jump Overs, 24″/20″ 9 Push Press, 135/93 *Max Strict Pull-ups in remaining Time Rest 2 min between Read More

WWPF – 5 Rounds YGIG – after each movement 200m Run 18 WB Shots, 20/14 15/12 cal bike 12 Double Db/kb hang Snatches 9 T2BRead More