A. Incline Bench 3×8 B. Burnout Pec Flys x3  Then…. 3 Rounds 400m Run 20 Burpees 15/12 Cal BikeRead More

EMOM 10 3 Hang Cleans (High hip / Hang / Low – below knee) Then…. “Step n’ Spin” – 50-40-30-20-10 Situps Double Unders Walking Lunge Steps Double UndersRead More

Front Squat 6 Rep Max Then 2×6 @90-93% Then…. Complete as many rounds and reps as possible in 10 minutes of: 12 dumbbell deadlifts  9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads *alternate arms each round so each full round is done on one arm, and unbroken.  Use a heavy dumbbell and post load in...Read More

Olympic Lifting -Every 2 minutes for 12 minutes: 1 Power Snatch + 3 OHS -Hang Squat Clean: 3-3-2-2-1-1-1 Endurance 17 MIN AMRAP (OUTSIDE) 100M SA Farmers Carry, 70/53 12 KB Swings Run Ladder: 200m run, 300m run, 400m Run, ….. 17 MIN AMRAP (INSIDE) Spinning Cindy Ladder: 1 round of cindy = 5 pullups/10 pushups/15...Read More

AMRAP 30 Minutes  1 LEGLESS Rope Climb 15’/12’ 2 Bodyweight Clean and Jerks 30 Wall Balls  400m Run  500m Row Read More

WWPF -“Hang Time Hustle” 2 Rounds (40 min time cap) 60 cal row (partner hangs) 50 HSPU (partner holds HS) 40 Burpee Box Jump Overs, 24/20 (mix reps anyway) 30 Bar MU (mix reps anway)Read More

EMOM 10 Minutes  1 Snatch Pull + 1 Snatch Then… Snatching Chief 5 x 3 minute amraps, 1 Minute rest between rounds. Start where you left off. 3 Snatch 135/93 6 Pushups 9 Air Squats Read More

A. Incline Bench 3×8 B. Burnout Bicep Curls x3  Then… 2 Mile Bike 150 Double Unders 50 Toes To Bar 25 Strict Pull-ups Read More

EMOM 10 MIN 2 Power Cleans + 1 Jerk Then… For Time 400m Run 30 Clean & Jerk, 135/93 200m run 1 Clean & JerkRead More

Front Squat 6 Rep Max Then… 2×6@90% Then…. Happy birthday to Nancy and Sabrina!!! 75 Sit-ups 46 Single Arm Devil Press, Alt-moderate weight 75 DB Lunges 46 Burpees over Dumbbell Read More