15 Minutes to a Heavy Clean and Jerk Then….. EMOM 20 Minutes-all 20 minutes to be done at 75% of 1 RM 1 Deadlift+ 1 Squat Clean + 1 Front Squat + 1 Jerk *to be done as unbroken complexes* Compare in Zenplanner to 2/3/18Read More

Back Squat: 4 x 1 @ 95-105% Then… Barbell Walks: 3 x 50′ @ 100-150% Then…. FOR TIME 50 HR Pushups 30 SA Devils Press, 50/35 10 Strict HSPURead More

Olympic Lifting For MOM -2 Snatch Pulls from low hang + 1 low hang snatch Build to a heavy complex -Jerk Start @75% and add 5% per lift. Continue until you make or miss 6 lifts. If you miss, finish remaining 6 lifts at whatever highest percentage you made. Bodybuilding for your mom: AMRAP 35...Read More

10 MIN EMOM 1 Snatch Pull + 1 Snatch + OHS THEN… “Snatching Cindy” – 20 Min AMRAP 5 Snatches, 115/73 10 Ring Push-ups 15 Jumping SquatsRead More

WWPF FOR TIME100m/100m Row Relay (partner holds sandbag bear hug) 10 Alt Sandbag Ground 2 OS 10 HSPU (mix anyway) 200m/200m Row Relay (partner holds sandbag bear hug) 20 Alt Sandbag Ground 2 OS 20 HSPU (mix anyway) 300m/300m Row Relay (partner holds sandbag bear hug) 30 Alt Sandbag Ground 2 OS 20 HSPU (mix...Read More

In Any Order: 1 Mile Run or 2K Row 150 Sit Ups 100 Barbell Lunges 95/63 (Super RX=Overhead) 75 Double KB Suitcase Deadlifts 70s/53s 50 Alt Pistols 25 Cal SkiRead More

“Lynne” 5 Rounds Max Reps Bench Press, Men: Bodyweight / Women: 3/4 BW Max Reps Pull-ups *Rest as needed between roundsRead More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Front Squat Then…….. Happy Birthday to Bonnie AMRAP 16 Minutes 5 Wall Climbs 10 Hang Cleans 115/83 15 Box Jumps 24/20 200m RunRead More

Back Squat 4 x 2 @90-95% Then, Barbell Carry: 3 x 50′ @110-130% Then, Mainsite WOD 10 MIN AMRAP 10 Burpees 25 Double UndersRead More

Olympic Lifting –Clean & Jerk : 5 Singles *start @ 75% and add 5% (if you miss, you must finish remaining singles @ previous % you made –Pick Your Accessory A.) Pause OHS 3-3-3. B.)Pause Snatch Pull 80% or more 3–3-3 Endurance – Happy 40th Birthday Brian ! 40 min AMRAP 400m Run 40 Pull-ups...Read More