1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read More

Work To A Heavy Complex: Clean + Hang Clean + Jerk Then… For Time 400m Run 21 Hang Cleans, 135/93 12 burpees over 400m run 15 Hang cleans, 155/113 12 Burpees over bar 400m Run 9 Hang cleans, 185/133 12 Burpees over barRead More

Back Squat: (wk2) 4×4@80% *last set= max reps Then… “Fran” 21-15-9 Thruster, 95/63 Pull-upRead More

Endurance– AMRAP 35 30 DB hang snatch 30 Situps  30 Cal Ski 20 DB OH Lunges 20 Toes 2 Rings 20 Cal Bike 10 Db Devils Press 10 GHD Situps 10 40’Shuttle RunsRead More

NO CLASSES / OPEN GYM ONLY BUTTERFLY RUN 5K / 1 MILE WALK / RANDOM RUCK DISTANCE Date: Saturday, April 4th, 2026 Location: Great Valley High School Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located...Read More

WWPF – 35 min AMRAP 50 KB Swings (partner holds KB), 70/53 100m Farmers Carry relay, 70’s/53’s 40 Toes 2 bar (partner hangs) 100m Farmers Carry relay, 70’s/53’s 30 Shoulder 2 OH, 135/93 (mix reps anyway) 100m Farmers Carry relay, 70’s/53’sRead More

Deadlift (wk 1): Establish a top set 8  Then…. 1 x max reps @90% Then…. For Time 30 Wall Ball Shots, 20/14 15 Cleans, 135/93 (55+: 115/73) 30 Wall Ball Shots 10 Cleans, 185/123 (55+: 155/103) 30 Wall Ball Shots 5 Cleans, 205/153 (55+: 185/123)Read More

1a. Bench Press : 3 x 10@ 65-70% 1b. DB Bicep Curl: 3 x 8-12 reps Then…. “Mid-Week Mover” – (1 min break between amrap’s) 4 Min AMRAP 400m Run  Max Reps Deficit Push-ups 4 MIN AMRAP 400m Run Max Reps Jumping Pull-ups (RX=above max reach) 4 MIN AMRAP 400m Run Max Reps Rotational Ball...Read More

Build 2 Heavy: 2 Snatch + 1 OHS Then… “Snatching Annie” 50 DU 50 Situps 10 DB Snatches, heavy 40 DU 40 Situps 10 DB Snatches 30 DU 30 Situps 10 DB Snatches 20 DU 20 Situps 10 DB Snatches 10 DU 10 Situps 10 DB SnatchesRead More

Back Squat (wk1) 3 x 5 @ 75% 1 x max reps @ 75% Then… Complete reps of: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 Burpee over bar *3 MU or Pull-overs after each ODD roundRead More