Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through RingsRead More

0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split Squats 73/53 40 Sit Ups or abs of your choiceRead More

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93Read More

Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance – Happy Birthday Trish! 2 Rounds (40 min cap) 800m Run 18 Burpee Box Jumps (or burpee step-ups) 800m Row 18 Strict Pull-ups (or ring rows) 800m Ski 18 Kb...Read More

Main Site Saturday: Complete as many rounds as possible in 20 minutes of: 12 handstand push-ups8 bar muscle-ups4 power cleans 203/143Read More

WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB Clean & Jerk, 50’s/35 (mix reps anyway)Read More

EMOM 10 Minutes 1 Snatch Pull with Pause in Extension + 1 Snatch Then……. AMRAP 15 Minutes 50 Double Unders 200m Run 10 OHS 135/93 200m Run 5 Muscle Ups (Ring or Bar) 200m RunRead More

Deadlift: 4RM Then, 1 x 4+ (max reps) @ 90% Then… Fight Gone Bad 3 Rounds 1 Min Wall Ball Shots, 20/14 1 Min Sumo Deadlift HighPulls, 75/55 1 Min Box Jumps, 20″ 1 Min Push Press, 75/55 1 Min Cal Row *1 min rest after each roundRead More

EMOM 10 1 clean + 1 front squat + 1 jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring DipRead More

In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More