A. Incline bench 3×4 B. Bicep curls 3x burnout Then… AMRAP 17 Minutes  50 Double Unders 50 Sit-ups 50 Wall Balls 500m Ski 50 Toes Through Rings 50 BurpeesRead More

Every 2 Min for 16 Min….. 200m Run + 1 Snatch Pull + 1 Snatch Then… 10-9-8-7-6-5-4-3-2-1 DB Snatch, heavy (both heads of the DB 2 floor) HSPURead More

Front Squat 2 Rep Max Then 2×2@90% Then…. 50/40 Cal Bike 25 Front Squats 185/133 (from rack) 10 Ring Muscle Ups + Dip Read More

Olympic Lifting Snatch: Work to a heavy single EMOM 10: 2 T&G Power Cleans + 1 Jerk Endurance– 35 MIN CLOCK 3 Mile Bike 2k Ski 1 Mile Run *AMRAP Remaining time: Cindy: 5 pullups + 10 Push-ups + 15 SquatsRead More

5 Rounds 5 Minute Amraps, 2 Minute Breaks  50 Double Unders 20 GHD Sit-ups/weighted sit-ups/leg raises 5 Wall Climbs *max reps skill with remaining time Ex: muscle ups, pullovers, handstand walks, handstand pushups, peg Board, etcRead More

WWPF 0:00 – 17:00 120 Sandbag Lunges, 100/75 (mix reps anyway) 60 Weighted Push-ups, 55/35 Max Distance Sandbag Carry, (switch every 100m) 19:00 – 36:00 150 KB Swings, 53/35 (mix reps anyway) 60 Weighted Strict Pull-ups, 20/14 (med ball) Max Distance Med Ball Run Relay, (switch every 200m)Read More

15 Minutes to heavy Clean Pull + Clean Then….. AMRAP 15 Minutes  100m Farmer Carry 70s/53s 3 Cleans 205/143 5 Front Squats 10/7 Cal Bike  15 Toes To Bar Read More

A. Incline Bench 3×6 B. Pec Fly Burnout X3 Then….. 3 Rounds 500m Row 3 Rope Climbs 15’ 20 DB Hang Clean-Heavier than usual 20 DB Push Press Read More

5 Rounds of 5 Min AMRAPS CASH IN TO EACH ROUND: 200m Run 3 Power Snatches, 135/93 6 C2B Pull-ups 9 Box Jump Overs, 24/20 **REST 2 MINUTES AFTER EACH ROUND. PICK UP WHERE YOU LEFT OFFRead More

Front squat 4 Rep Max Then 2×4@90-95% Then…. AMRAP 15 Minutes  10 HSPU  20 Wall balls 30 Double Unders Read More