Oly 1.Low hang + hang clean & Jerk: 5×1+1+1 2a. OHS: 3 x 2 @85% 2B. Snatch Grip RDL: 3 x 6-8 @90-100% of snatch ——————————————————————————————————— Endurance  For Time 60/50 Cal Bike 50 Box Step-Ups (24″/20”), (optional DB 50/35) 40 Cal Row 30 Burpees Over Rower 50/40 Cal Bike 40 Box Step-overs 30 Cal Row...Read More

15 min to a heavy hang power snatch  Then…. 4 Rounds of 5 Min AMRAPs  6 Hang Snatch, 115/73 12 toes 2 Rings 18 DU 2 min rest between Read More

Deadlift: 5-5-5 Then… WWPF “The Walking Dead” – YGIG AMRAP 20 9 DB Deadlifts, 50’s/35’s 25’ Farmers Carry 7 DB Hang Cleans, 50’s/35’s 25’ OH Carry 5 S2Oh, 50’s/35’sRead More

“3 Bars Of Death” – Unhinged“ For Quality, complete reps of: 10-9-8-7-6-5-4-3-2-1 Bench Press, Men=BW / Women =3/4 BW Front Squat (from floor) , 185/123 Strict Chin-up, 20/14Read More

SKILL EMOM – 12 min (Pick 2 Skills & Alt Each Movement) Mid-Week Mover – For Time ::3 Rounds:: 200m Run  10 KB Swings 30 DU ::2 Rounds:: 300m Run  15 Kb Swings 45 DU ::1 Round:: 600m Run 30 KB Swings 90 DU RX: 70/53Read More

Power Clean: 2-2-2-2 Then… Tuesday Chipper “The Meltdown” – For Time 60 Cal Row  50 Box Jumps, 24″/20″ 40 Toes 2 bar 30 Power Cleans, 135/93 15 Burpee MURead More

1a. Barbell Lunge: x 12-16 steps 1b. Barbell RDL x 8-12 reps *Rest 3 min after each superset Then….. Death By Thruster, 95/63 Complete 1 rep the 1st min, 2 reps the 2nd min, 3 reps the 3rd min, and so on until you are no longer to complete the number of reps for that min.Read More

Olympic  1. Low hang + Hang Snatch: 3 x 1+1  2a. Power Clean w/pause in catch: 3 x 1  2b. Jerk Dip + Jerk: 3 x 1+1 Endurance  “Smurf” 1 Mile Run 10 Rounds: 5 Sandbag G2S 10 Box Jumps/Step-ups 15 Push Press, 45/33 1 Mile Row Read More

“Groundhog Day” – 5 Rounds 400m run 30 Air squats 20 Sit-ups 10 Burpees Rest 2 min Read More

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