WWPF 0:00 – 20:00 (AMRAP 20) 12 Snatches, 135/93 (mix anyway) 24 Synchronized Hurdle Jumps, 24″/20″ 12 Synchronized Back Squats, 135/93 24 Cal Bike (mix anyway) 21:00 – 36:00 (AMRAP 15) 100m Partner Sled Relay (push partner) 200m Run Relay 30 Synchronized KB Swings, 53/35Read More

Run 1 mile or Row 2k Then… 15 rounds 5 Burpees 7 DB Hang Snatch 50/35 9 GHD Sit-ups or Leg Raises Then…. 400m Sandbag Carry Read More

EOMOM 14 Minutes  5 RDLs 20 second hang into max reps unbroken Strict Pull-ups Then… 21-15-9-6-3 Deadlift 225/153 Hspu 50 Double Unders after each roundRead More

10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Then… “Muscle-up Grace” – For Time (mix reps anyway) 30 Clean & Jerks, 135/93 30 Ring Muscle Ups **MU SCALE: (30 C2B/30 Strict Dips)(40 pull-ups/40 ring push-ups)(50 ring rows/50 mod push-ups)Read More

Back Squat 4×2 Then…. Happy Birthday to Amy Greco! 52 Box Step Ups 24/20 52 Cal Ski 52 Wall Balls 52 Cal Bike 52 Burpees 52 Box Step UpsRead More

Olympic Lifting -Low Hang Snatch Pull + Low Hang Snatch: 5×1 @ 83-88% then…. -Every 2 minutes…. 2 Rounds: 3 cleans + 1 Jerk 2 Rounds: 2 cleans + 1 Jerk 3 Rounds: Clean + Jerk Endurance – 35 MIN AMRAP 30 Pull-ups / Jumping Pull-ups/ Rings Rows 1000m Run 30 Med Ball Cleans, 20/14...Read More

Snatch-Heavy Single Then….. AMRAP 17 Minutes  3 Snatch 165/113 5 Box Jumps -High (you choose height) 200m RunRead More

WWPF 0:00-10:00 Work to a heavy deadlift (not 1rm) 12:00 – 30:00 (18 Min AMRAP) 30 Deadlifts, (225/153 (mix anyway) 20 Synchronized Wall Ball Shots 10 Alt Burpee MU 30:00 – 36:00 (6 min AMRAP) Max Drag Rope DU Max Cal SKi *Must switch movements EMOMRead More

AMRAP 35 Minutes -Wear a Ruck or Vest (30/20) the whole time and can go in any order 200m Sandbag Carry (yes, with your ruck) 2 Minute Plank Hold 800m Ruck Run 20 Burpees Over Wall(more burpees) 1000m Row 50 PushupsRead More

6×5 RDL with 2 second pause at bottom 6×5 Strict Pull-up with 2 second pause  Then…. 3 Rounds 20 T2B 20 Burpees to Target 400m RunRead More