Olympic Lifting Snatch Pulls: 1-1-1-1-1 (100-110+%) 2 Cleans + 1 Jerk: Work to a heavy Endurance – AMRAP 35 50 Jumping Squats 400m run 40 SA DB Push Press 400m Run 30 Toes 2 Rings 400m Run 20 Burpees 400m Run 10 Jumping Pull-ups (rx=above max reach) 400m RunRead More

AMRAP 10 Minutes  100m sprint 100m jog/walk recovery  AMRAP 10 Minutes  10 Alt DB Snatch-Heavy 25ft HS Walk or cartwheel or OH Carry AMRAP 10 Minutes  10 Strict Pull-ups  20 KB RDL 30 Alt Leg V UpsRead More

Wacky Wiser Partner Friday 32 MIN CLOCK: 400m/400m Run Relay 30 cleans, 135/93 (mix anyway) 50 Toes 2 Bar (partner hangs) 400m/400m Run Relay 30 Shoulder 2 OH (mix anyway) 50 Ring Dips (partner holds bottom of Pushup) 400m/400m Run Relay 30 Clean & Jerks (mix anyway) Max MU in remaining time (1 partner works...Read More

Gale Force-with a 50/35lb Bag  Amrap 30 Minutes  20 Box Step Ups 24/20 23 burpees over backpack 19 Air squats *after the 30 minutes are up, perform 19 air squats together as a group*Read More

A. Incline bench Press 3×6 B. Burnout Bicep Curls x3 Then….. AMRAP 17 Minutes  2 Muscle Ups (any kind) 4 High Box Jumps  8 Kb Swings 70/53 200m Run Read More

EMOM 10 1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch Then…. For Time 100m SA Farmers Carry, 70/53 21 Power Snatches, 95/63 50 Situps 200m SA Farmers Carry (Fence N Back) 15 Power Snatches, 115/73 50 Situps 300m SA Farmers Carry (around parking lot) 9 Power Snatches ,135/83 50 SItupsRead More

Front squat 4 Rep Max Then 2×4@90% Then…. 50 Barbell Lunges 95/63 40/30 Cal Bike 30 C2B Pullups 20 Burpees Over Bar   10 Wall ClimbsRead More

::OLYMPIC LIFTING:: No Feet Snatch: 5-10 min warm-up Then... -Snatch: 3-3-2-2-1-1-1 -1 Power Clean + 2 Front Squats + 1 Jerk: Work a heavy ::ENDURANCE:: – AMRAP 35 1000m Run 1 Legless Rope Climb 80 Double Unders 1 Legless Rope Climb 60 SA DB Cleans (from floor) 1 Legless Rope Climb 40 Wall Ball Shots,...Read More

Bardtopian Saturday 15 Minutes to a Heavy Deadlift Then…. AMRAP 18 Minutes  5 Deadlifts 315/233 10 Strict HSPU 15Toes to BarRead More

Wacky Wiser Partner Friday 0:00 – 10:00 (10 min emom) 1 Snatch (high Hip) + 1 Snatch (hang) + 1 Snatch (low hang) 12:00 – 30:00 (18 min AMRAP) 500m Row/400m Run 30 Synchronized KB Snatches, 53/35 15 Synchronized Hurdle Jumps, 24/20 30:00 – 35:00 (5 min AMRAP) Max Box Step-Overs, 53’s/35’s (split reps anyway)Read More