Bench Press: 6-6-6 Strict Pull-up: 3-3-3 Then… 21-15-9-6-3 Push Press, 115/73 Pull-ups *50 Double Unders after each roundRead More

Clean 1-1-1 Then……. Happy(ish) 51st Birthday to Ara!!!! Partition Reps Any Way: 51 Wall Balls 20/14 51 Box Jumps 30/24 51 Power Cleans 135/93 51 Toes to BarRead More

Front Squat: (last week Repeat) 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% THEN… 12 min AMRAP 6 Ring Dips 9 Kb Swings, 70/53 12 OHS, 95/63Read More

*Virtual Yoga will be at 12 Noon today!! 9am- Weightlifting Technique with TJ 10:15am- Endurance with TJ Endurance WOD: 0:00-5:00 Max Burpees 5:00-20:00 10 KB Snatch 53/35 20 KB Push Presses 30 Goblet Squats 20:00-30:00 30 Kb Lunges 53/35 20 KB SDHP 10 C2B Pullups 30:00-35:00 Max BurpeesRead More

Deadlifts: 3-3-3 Then… 18 min AMRAP 2 Muscle-ups or 4 Pulls/4 Pushes 4 Deadlifts, 275/173 12 Wall Ball Shots, 20/14Read More

“Wacky Wiser Friday“ AMRAP 10 – Lats ALL That 20 Single Arm Rows (kb or db) 15 Bicep Curls (barbell) 5 Strict Pull-ups AMRAP 10 – Calf -Ham -Quad Damn 20 Cyclist Squats, (kb or Db) 20 Single Leg RDL (Barbell) (10/leg) 20 Weighted Calf Raises (tempo) AMRAP 10 Min – Thee Ab Lab 30...Read More

0:00-10:00 EMOM Snatch 3-3-3-2-2-2-1-1-1-1 12:00-18:00 Row or Ski 1000m AFAP Max Burpees with Remaining Time 20:00-30:00 AMRAP 10 Minutes 5 Snatch 115/73 10 T2B 15 Wall BallsRead More

Bench Press: 3 x 6 (increase weight from last week) Then… “WiserFitness“ For Time: 38 Birthday Deadlifts, bodyweight 38 Birthday Sandbag Lunges (bear hug), 100/75 38 Birthday Weighted Push-ups, 45/25 38 Birthday Hang Cleans (anyway), Bodyweight 38 Birthday Sandbag Step-ups, 100/75 (box above knee ht) 38 Birthday HSPU (super RX = Strict)Read More

Front Squat Every 2 Minutes: 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% Then….. AMRAP 12 Minutes 2 Muscle Ups 4 KB Snatch 70/53 6 Burpees Over KBRead More

(Squat program will continue Tuesday) For Time: 3 Rounds 10 Power Cleans, 115/73 20 Toes 2 Bar 30 Double Unders 2 Rounds 15 Shoulder 2 OH, 115/73 30 Russian Twists 45 Double Unders 1 Round 30 Clean & Jerks, 115/73 60 Sit-ups 90 Double UndersRead More