WWPF – 35 min AMRAP 50 KB Swings (partner holds KB), 70/53 100m Farmers Carry relay, 70’s/53’s 40 Toes 2 bar (partner hangs) 100m Farmers Carry relay, 70’s/53’s 30 Shoulder 2 OH, 135/93 (mix reps anyway) 100m Farmers Carry relay, 70’s/53’sRead More

Deadlift (wk 1): Establish a top set 8  Then…. 1 x max reps @90% Then…. For Time 30 Wall Ball Shots, 20/14 15 Cleans, 135/93 (55+: 115/73) 30 Wall Ball Shots 10 Cleans, 185/123 (55+: 155/103) 30 Wall Ball Shots 5 Cleans, 205/153 (55+: 185/123)Read More

1a. Bench Press : 3 x 10@ 65-70% 1b. DB Bicep Curl: 3 x 8-12 reps Then…. “Mid-Week Mover” – (1 min break between amrap’s) 4 Min AMRAP 400m Run  Max Reps Deficit Push-ups 4 MIN AMRAP 400m Run Max Reps Jumping Pull-ups (RX=above max reach) 4 MIN AMRAP 400m Run Max Reps Rotational Ball...Read More

Build 2 Heavy: 2 Snatch + 1 OHS Then… “Snatching Annie” 50 DU 50 Situps 10 DB Snatches, heavy 40 DU 40 Situps 10 DB Snatches 30 DU 30 Situps 10 DB Snatches 20 DU 20 Situps 10 DB Snatches 10 DU 10 Situps 10 DB SnatchesRead More

Back Squat (wk1) 3 x 5 @ 75% 1 x max reps @ 75% Then… Complete reps of: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 Burpee over bar *3 MU or Pull-overs after each ODD roundRead More

Olympic Lifting 1. Snatch + 2 OHS: Work to a heavy 2a. Clean pulls: 5 x 2 2b. Jerk: 5 x 2 Endurance 17 MIn AMRAP 400m Run 21 WB Shots, 20/14 12 SA Devils Press, 50/35 17 MIn AMRAP  400m Ski 21 SDHP, 70/53 12 Toes 2 Rings Read More

Strict OH Press: Establish a 1RM Then… “Shoulder the Load” – 20 Min AMRAP 50’feet Sandbag Lunges, 100/75 30 Box Jump overs, 24″/20″ 15 Pull-ups 10 sandbag S2OHRead More

WWPF – Quarterfinals Mash Up (40 min Cap) QF Workout 1: 3 Rounds 10 40′ Shuttle Runs (5 each) 15 Synchronized OHS, 95/63 30 Planking Burpees (mix reps anway) QF Workout 2: 2 Rounds 40 DB Hang Squat Cleans, 50/35 (switch every 10 reps) 20 BMU (switch as needed) QF Workout 4: 1 Round 500m/500m...Read More

Deadlift: Establish 1 Rep Max Then… Quarterfinals Workout 3: 12 MIN CAP 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) ♀ 153, 183, 223 lb ♂ 225, 275, 315 lbRead More

Bench Press: 1RM Then… 12 min AMRAP: For Quality: 8 Barbell Bent Over Rows, 135/93 8 DB Bench Press, Heavy 8 Toes 2 Bar 0R GHD Sit-ups Cash Out:  50 cal bike Read More