10 Min Skill EMOM Pick 2 skills and EMOM Then… “Dead Serious” – For Time: 50 Cal Row  50 DU 10 Deadlift, 225/153 40 Cal Row  40 DU 10 Deadlift  30 Cal Row  30 DU 10 Deadlift  20 Cal Row  20 DU 10 Deadlift  10 Cal Row  10 DU 10 DeadliftRead More

Hang Power Clean: work to a heavy Then…. 18 EMOM Min 1: 12-16 SA DB Hang Clean and Jerk, 50/35 Min 2: 8-12 Lateral Box Jump overs, 20″ Min 3: 1-2 rope climbsRead More

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats *Recommended: 20 Rounds of Cindy / not straight through 1 Mile Run “1/2 Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run “Partner Murph” 1 mile Run (synchronized) 20 Rounds of Cindy – YGIG 1 Round: 5 Pull-ups / 10 Push-ups...Read More

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