Hang Clean & Jerk: Build to a heavy Then… “Rising Tide” – For Time 500m Row 50 Situps 21 hang C&J, 95/53 500m Row 50 Situps 15 Hang c&J, 115/73 500m Row 50 SItups 9 Hang C&J, 135/93Read More

WWPF-32 min AMRAP 200m Med Ball Relay 30 C2B Pull-ups (partner hangs) 200m Med Ball Relay 20 Burpee Box Jumps, 30/24 (mix anyway) 200m Med ball Relay 10 Alt wall WalksRead More

WK1: Deadlift – Establish a heavy 4 Then… “Eliza-bike“ 21-15-9 Power Clean, 135/93 Cal BikeRead More

1a. Incline Bench Press: 8-6-4 1b. DB Hammer Curls: 12-12-12 Then…. Mid-Week Mover 18 min AMRAP 10 Under and over hurdles  100m Sandbag carry, heavy 15 Deficit Push-ups 250m SkiRead More

Snatch + Hang Snatch: Build to heavy Then…. 19 MIN EMOM Min 1: 6 SA Devils Press, heavy Min 2:12 T2B Min 3: 200m Run Min 4: RESTRead More

TEST: 1RM Front Squat Then…. “Jump Through Hoops” – AMRAP 12 MIN 25 DU 12 Alt Lunges, 95/63 25 DU 4 Ring MURead More

OLY Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 ENDURO “Heavy Footsteps” – 35 min RUCK amrap 600m Ruck Run 30 Step-up and Overs, 24″/20″ 15 Burpees Over Ruck 5 Ruck Pull-upsRead More

“Draggin’ Chest Day” – 5 Rounds Max Reps Bench Press, Men: BW / Women: 3/4 BW 100m Sled Pull,  HEAVY Rest 3 minutesRead More

WWPF – For Time 400m Synch SA Farmers carry, 70/53 Then…. 42-30-18 Synch Wall balls, 20/14 Pull-ups (partner hangs) Then…. 300m synch Farmers carry Then…. 30-20-10 Synch pistols  BMU (mix anyway) Then… 200m Synch Farmers carry Read More

“Run the Rack” – Running Clock…. 0:00 – 13:00 400m Run… into… Establish 3 rep Front Squat 13:00 – 26:00 400m run  Into… Establish 2 Rep S2OH 26:00 -39:00 400m Run Into.. Estabish 1 Heavy Thruster **score = total weight from top 3 liftsRead More