WaCky WiSeR pArTnER FrIdAy 0:00 – 13:00 Hang Snatch: Build to heavy 2 15:00 – 30:00 (15 min ladder:10-20-30-40...) Cal Row (partner bear hugs sandbag, 100/75) OHS 95/63 (mix reps anyway) Toes 2 Bar (partner hangs/mix anyway) *increase reps by 10 every round until time runs out 31:00 – 35:00 – 4 min AMRAP Max...Read More

Deadlift: 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 90% “Mini Magee” – 15 min AMRAP 5 Deadlifts, 225/153 13 Push-ups 9 Box Jumps, 24″/20″Read More

1A. SA DB OH Press: 4 x 6 1B. Barbell Bent Over Row: 4 x 6 “Earn Your Rings” – 12 MIN AMRAP 75 Situps 30 burpees  Max Ring MU in remaining time For Quality – Use the same weight as last week 30 Barbell Bicep Curls (1.5 reps) 30 DB Skull Crushers (1.5 reps)Read More

Clean & Jerk: Work to a heavy Single “Graced Up” 30 C&J For time 0-10: 135/93 (masters 55+: 115/63) 11-20: 165/113 (masters 55+: 135/83) 21-30: 195/133 (masters 55+: 155/103)Read More

WK 2: Reverse Deficit Lunges: Top set of 12-16 reps (6-8/ leg) *Take your top weight/reps from last week and either progress in weight or reps. Example: Last Week: 100lb x 14 reps | This week: 100lbs x 16 reps “Sinister Cindy”- 16 min 1 L-Sit Rope Climb (starting from floor) 10 HSPU 15 Heel...Read More

Olympic Lifting -Snatch: pause 2” off ground + 1 low hang snatch -2 Clean Pulls + 1 clean  Endurance 35 min AMRAP “Tri This Ruck” 3 mile bike 2k row 1 mile run *max burpees over ruck in remaining timeRead More

Bench Press: 15 min to build to heavy 8 rep “Step by Step” – For time 40 Box Step ups, 53/35 (24″/20″) 40 HR push-ups 400m Run 30 Box Step ups 30 Dips (ring or bar) 300m Run 20 Box Step ups 20 HSPU 200m Run 10 Box Step-ups 10 Wall Walks 100m RunRead More

Wacky Wiser Partner Friday “The Hangover” – For Time 90/80 Cal bike40 DB Hang Cleans, 50’s/35’s7 Synch BMU 70/60 Cal bike30 DB Hang Squat Cleans7 Synch BMU 50/40 Cal bike20 DB Hang Cleans7 Synch BMU 30/20 Cal bike10 DB Hang Squat Cleans7 Synch BMURead More

Deadlift (% based off of last weeks 1RM) 1 x 5 @ 75% 1 x 5 @ 80% 1 x 5 @ 85% “Boxed In” – For Time For Time25 Box Jump Overs, 24″/20″21 Deadlifts, 225/15325 cal row 25 Box Jumps overs15 Deadlifts25 cal row 25 Box Jump overs9 Deadlifts25 cal rowRead More

1a. SA DB OH Press: 3 x 8 1b. Barbell Bent Over Row: 3 x 8 *Try to increase weight from last week “Ball Therapy” – 12 MIN AMRAP 4 Weighted Strict Pull-ups, 20/14 8 Med Ball Sit-ups, 20/14 12 Wall Ball Shots, 20/14 For Quality 40 Barbell Bicep Curls – pause in the bottom...Read More