10 Min EMOM 1 Clean + 1 Front Squat + 1 Jerk AFAP in 18 Min (1Rd = 5-10-15) Hang Clean HSPU Box Jump Over, 24/20 RD1:95/63 (90 reps) RD2: 115/73 (180 reps) RD3: 135/93 (270 reps) Rd4: 155/113 (360 reps)Read More

Back Squat 2 sets of 5 @80% 2 Sets of 3 @85% 1 set of 1 @90% Then…… 2 Mile Bike (3200m/3.2km) can run 1200m 50 Toes to BarRead More

Olympic Lift Technique Class: -Hang Snatch 5×1 -2 Jerk Dips + Jerk 5×1 Endurance WOD AMRAP 35 Minutes 50 Crossovers 200m Run 40 Box Step Up and Over 53/35 200m Run 30 KB Snatch 53/35 200m Run 20 Cal Bike or Ski 200m Run 10 Bar Muscle Ups 200m RunRead More

15 min to a heavy deadlift (not 1rm) then… 5 Rounds of 3 Min AMRAP’s 3 Deadlifts, 275/183 6 Push-ups 9 Air Squats *Rest 1 Min between roundsRead More

WWPF – 35 Min AMRAP 100 Cal Row (partner bear hugs sandbag), mix cal anyway 75 Synchronized Wall Ball Shots, 20/14 50 Sandbag Ground 2 OS, 100/75 (mix reps anyway) 25 Wall Walks (mix reps anyway)Read More

15 Minutes to a Heavy Hang Power Clean Then….. 2 Rounds 150 Double Unders 10 Hang Power Cleans 155/113 800m Run 10 Hang Power CleansRead More

1A. RDL: 3 x 5 1B. Establish a 1rep Max Weighted Pull-up 4 Rounds 1 Min Max Shuttle Run 1 Min Max Burpee 1 Min Max Cal Bike 1 Min Max Rope Climbs *1 min restRead More

Work to a heavy complex in 15 Min Snatch + 2 OHS 20 Min Clock – For Max Reps 120 DB Hang Snatches, 50/35 90 OH Lunges, 50/35 30 Devils Press, 50/35 Max Muscle Ups in remaining timeRead More

Front Squat: Test 1 RM Then….. 9/11 Tribute WOD AMRAP 15 Minutes 9 Power Cleans 155/113 11 Box Jump Overs 24/20 *Accumulate 77 Toes to Bar throughout workout* For Flight 77Read More

Olympic Lifting -Power Snatch: 3-3-2-2-1-1-1 -10 MIN EMOM 2 Cleans + 1 Jerk Endurance 17 Min AMRAP – INSIDE 400m Ski 25 Thrusters, 45/33 15 Pull-ups 17 Min AMRAP (Run ladder) 100m Farmers Carry, 70’s/53′ 100m Run 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run *Continue increasing 100m for every runRead More