OLYMPIC LIFTING 1. Low Hang Clean + Hang Clean: 3 x 1+1 @85%+ 2a.Snatch Grip RDL: 3 x 6-8 (heavy) 2b. OHS: 3 x 3 @ 85% ENDURANCE 3 Rounds 15 target Burpees 30 Sit-ups / Toes 2 Rings / GHD’s 45 Russian KB Swings, 53/35 800m RunRead More

Snatch Bayer Complex Snatch pull + Hang Snatch + Back Squat + Snatch balance + OHS Marks Madness – 20 Min AMRAP 15/12 Cal Bike 10 Box Jumps, 30″/24″ 5 Snatches, 155/113 *Add 1 MU after each roundRead More

1A. Barbell Bent Over Row: 3 x 6-8 1B. DB Skull Crusher: 3 x 8-12 WWPF YGIG – 20 MIN AMRAP 6 C2B pull-ups 25ft Sandbag lunge, 100/75 6 burpees over sandbag  25ft sandbag lungeRead More

Deadlift: 1 x 4-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4 rep max again Then… “Downward Spiral” – FOR TIME 1000m Row 55 Box Jumps, 24″/20″ 30 Deadlifts, 255/173 15 Strict HSPU 3 legless Rope ClimbsRead More

1a. Incline Bench Press: 6-4-2 1b. Bicep Curls: 3 x max reps (8-12 reps) Then… Mid-Line Mover – 18 Min Clock for Quality 100m OH/Suit case carry (1 arm OH + 1 arm suitcase carry) 12 Front Plank Marches (1-2 sec pause each rep) 100m OH/Suit case carry 12 Landmine Rotations *This weeks “Mid-Line Mover” will...Read More

Work to a heavy: Clean Pull + Clean + Jerk  Then… For Time – Complete anyway 300 DU 30 C&J, 135/93 15 RMURead More

Front Squat (wk3) Establish a 6RM Then… “Six Appeal” – 12 MIN AMRAP 6 Wall Ball Shots, 20/14 (12’/10′) 6 Toes 2 Bar 6 Shuttle Runs (50′)Read More

Oly Blocks (wk4) Block Snatch: 4 x 1 @85-90% Block Cleans: 4 x 1 @85-90% Endurance  1 Mile Run then…. 2 rounds 50 Walking Lunges 40 situps 30 Push-ups 20 Pull-ups Then… 1 mile runRead More

15 minutes to a heavy bear complex then… “Sydney’s Swing State” – Week 1 of the Saturday Coach Workouts Edition 21-15-9 Kb Swing, 70/53 Goblet Squat, 70/53 Burpee 2 target *Cash out: 1000m Row (included in final time)Read More

WWPF 3 Rounds For Time 400m Run Relay (each partner runs 400m) 6 Alt Pull-Overs 16 Strict HSPU, (partner holds HS) 100m Sled Push relay, 55/35 (each partner does 100m)Read More