Back Squat 3×6 Then….. 5 Rounds 10 DB or KB Squat Cleans 55s/35s or 53s/35s 100m Farmer Carry 200m SprintRead More

Olympic Lifting Snatch Pull + Low Hang Snatch + OHS: 5×1 1 Clean + 2 Front Squats + 1 Jerk: 5×1 Endurance For Time 3 ROUNDS 20 SA C&J, 50/35 200m Run 20 Wall Ball Shots 2 ROUNDS 50 Lunges 400m Run 100 Double Unders 1 ROUND 50 Push-ups 800m Run 50 BurpeesRead More

Thruster: Work up to a heavy single Then… For Time 21-18-15-12-9-6-3 Cal Ski or Row Thrusters, 95/63Read More

WWPF 12 Alt Rope Climbs 30 Snatches, 115/73 400m Sled Push, 55/35 (around building) 8 Alt Rope Climbs 30 Snatches, 135/93 400m Sled Push 4 Alt Rope Climbs 30 Snatches, 155/113 400m Sled PushRead More

Run, Row, Bike or Ski as far as possible in 10 Minutes Then….. JACK-Remix (Happy birthday to Jack’s mommy, Ashley) AMRAP 20 Minutes 10 Toes to Bar 10 KB Swings 53/35 10 Box Jumps 24/20Read More

Bench Press: 8 RM Then, 1 x Max Reps @ 90% Weighted Pull-ups: 3 x 3 THEN…. For Time 400m Run 45 Push-ups 50 DU 400m Run 30 Dips 100 DU 400m Run 15 HSPU 150 DURead More

0:00-10:00 Work Up to a Heavy Clean 12:00-22:00 10 Minute Ladder 1-2-3-4-5-6-7…….. Bar Muscle Up or C2B Pullup Squat Clean 205/143 24:00-34:00 AMRAP 10 Minutes 5 Deadlifts 205/143 15 Burpees Over BarRead More

Back Squats: 8-8-8 Then… AMRAP 15 Min 30 Spooky Snatches, 53/35 15 Goblin Squats, 53/35 5 Monster(wall)ClimbsRead More

Olympic Lift Technique with TJ -Work Up to a Heavy Snatch -Work Up to a Heavy Clean and Jerk -3×50′ SA OH DB Carry-as Heavy as Possible Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m Walk Recovery AMRAP 12 Minutes 50 Double Unders 20 KB Taters 15/11 Cal Ski AMRAP 12 Minutes 20...Read More

Deadlift 10,000lbs EX: 200lb x 50reps = 10,000lbs *Try axel bar, trap bar, KB’s or Straight bar THEN…. 20 Min AMRAP 400m Run 30 HR push-ups 100m Trap Bar Farmers Carry, 55’s/ 25’sRead More