Olympic Lifting -Every 2 Minutes for 12 minutes: 1 Power Clean + 2 Front Squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – For Time 100 Double Unders 800m Run 50 SDHP, 70/53 100 Double Unders 800m Run 75 Push Press, 45/33 100 Double Unders 800m Run 100 Wall Ball Shots, 20/14Read More

For Time: 20 Bench Press 185/123 750m Ski  40 Burpee Pull-ups  2 Mile Bike 50 GHD Sit-ups or 100 regular sit-ups  800m Run 60 DB Hang Split Snatch-HeavyRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy Hang Squat Clean 15:00 – 30:00 (15 min AMRAP/ YGIG) 3 DB Hang Squat Cleans, heavy (2db’s) 6 Burpees over DB 9/7 Cal Bike 31:00 – 36:00 (5 min AMRAP) Max Ring MURead More

AMRAP 30 Minutes -Ashley White AMRAP Remix 1 Snatch 165/113 3 Rope Climbs 15’ 10 T2B 21 OH Lunge 45/25 400m RunRead More

EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold Then…. AMRAP 18 Minutes  100m Farmer Carry Box jump obstacle course 200m Sled Pull Box jump obstacle course 100m Sandbag Carry  Box jump obstacle course *each coach holds the rights to change...Read More

5 Rounds 400m Run 10 Chest 2 Bar Pullups 25′ Handstand Walk 10 DB Snatches (from floor), HeavyRead More

Back Squat Test 1RM Then…. 21-15-9 Power Clean 135/93 Front Squat Ring Dip Read More

Olympic Lifting Snatch – Work to a heavy 2 Cleans + 1 Jerk: 5 sets x 1 Endurance – AMRAP 35 50 Kb Swings, 53/35 50 Box Jumps, 24/20 400m Run 30 Toes 2 Rings 30 Burpee 400m Run 10 Strict Pull-ups 10 Burpee Box Jumps 400m RunRead More

Bardwellian Saturday  20 Rounds 12/10 Cal Row/Ski 5 HSPU 1 Power Clean 225/153Read More

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy hang Snatch Double 15:00 – 31:00 (16 min AMRAP/YGIG) 7 Hang Snatch 7 OHS 7 Toes 2 Bar *95/63 31:00 – 36:00 (5 MIN AMRAP) 12 Synchronized KB Snatches, 53/35 12 Planking Burpees over PartnerRead More