WWPF – 3 Rounds 6 Alt Rope Climbs 24 Strict Pull-ups (partner hangs) 50 Synch Hurdle Jumps, 24”/20” 24 Weighted Push-ups, 55/25 6 Alt wall walksRead More

Deadlift: 1 Rep Max Then…. For time 21-15-9 Hang Clean Front Squat Shoulder 2 OH RX: 135/93Read More

Bench Press: Establish a 1 Rep Max Then… Mid Week Mover 4 Rounds of :40 work/:20s rest  Cal Ski  Landmine Bear Crawls Drag Rope DU Plate Ground 2 OH, 45/25 *Completing each movement is 1 full round.Read More

Work to a Heavy: Snatch + OHS THEN…. Tuesday Chipper “Grip Chipper” -21 MIN AMRAP 600m Run 50 KB Swings, 70/53 400m SA Farmers Carry, 70/53 30 Power snatch, 75/53 20 Burpee Box Jumps, 24″/20″ Max Ring MU in remaining time…. *scoring: 1,100 reps to finish burpee box jumps + 1 rep for every MU...Read More

Back Squat: 1 Rep Max Then… 12 MIN AMRAP 15/12 Cal Bike 10 Heel Elevated Goblet Squats, 70/53 5 Strict HSPURead More

OLYMPIC LIFTING 1a. 1 Clean + 1 Front Squat + Jerk: 3 x 1+1+1 2a. Snatch Pull: 3 x 3 2b.OHS: 3 x 3 ENDURANCE “Mothers Day Madness” – 35 min AMRAP 25 Burpee over DB 50 Box Jumps 25 Toes 2 Rings 50 SA Hang C&J 25 Pull-ups 50 walking lunges *Run 300m @...Read More

Power Clean: 3-3-3 Then… “Cindy Cleans Up” – 15 min AMRAP 1 Power Clean, 155/113 1 Round of Cindy (5 Pull-ups / 10 Push-ups / 15 Air Squats) 2 Power Cleans 1 Round of Cindy 3 Power Cleans 1 Rounds of Cindy *Keep increasing the power cleans by 1 until time runs outRead More

WWPF – AMRAP 35 30 Synch DB Hang Snatches, 50/35 5 40’ Shuttle Run Relays (each partner does 5) 20 Synch OH Lunges, 50/35 5 40’ Shuttle Run relay 10 Synch Devils press, 50/35 5 40’Shuttle Run RelayRead More

Deadlift: 4 rep max 1 x max reps @ 90% Then… 3 Rounds of 5 Min AMRAP’s (2 min rest after each Round) 15 Wall Ball Shots, 20/14 10 Toes 2 Bar 5 Deadlifts, 275/183Read More

1a.Bench Press: 4×4@90-93% *Max reps last set 1b. Bicep Curl: 4×6-8 (deadstops) Then…. “Mid-Week Mover” – 5 Rounds of 1 min stations (20 min) Turkish Get-ups Rotational Landmines Skull Crushers (1 or 2 db’s) L-Sit Rope Climb or L-Sit Pull-upRead More