Olympic Lifting: -Snatch Pulls: 5 x 2 (95%+) -Snatch Balance: 5 x 1 Endurance – 35 min AMRAP 50 KB Swings 30 Cal Ski 15 Burpees 2 target 50 SDHP 30 Cal Row 15 Strict Pull-ups 50 Goblet Squats 30 Cal Bike 15 Burpee Pull-upsRead More

Clean 3-3-3 (does not have to be touch and go) Then… AMRAP 15 Minutes  3 Muscle Ups (Ring or bar) 5 High box jumps 7 Front Squats 185/133 (clean it) 100m Run Read More

4th Of July Team Workout: In teams of 4, 2 people work at time with a pet rock, 70/53. The rock must be held during the entire workout. For Time 300 Pullups 400m Run 400m Push-ups 400m Run 500 Air Squats 400m Run 600 Double Unders 400m RunRead More

AMRAP 30 Minutes wearing a ruck 30/20# 1 Rope Climb 15’ 10 Pushups 20 Lateral step up and over 24/20 30 Lunges 200m Ruck + farmer carry 70’s/53s  300m Ruck Run Read More

A. Incline Bench Press 3×10 B. Burnout Pec Flys x3 sets Then… AMRAP 15 Minutes  250m Row/Ski 15 Bicep Curls 45/33 20 Strict  Press 45/33 25 Leg raises or GHD Sit Ups or Weighted Sit UpsRead More

15 Min to a heavy: Snatch Pull + Snatch + OHS Then… “Muscle & Metal” – 5 Rounds (20 min cap) 6 Bar Muscle-ups 12 Deadlifts, 185/123 21 Box Jump Overs, 24″/20″ *Estimated Finish Time: 13:00 – 18:00Read More

Front Squat Week 4 8 Rep Max Then 1×8@90% Then…. AMRAP 12 Minutes  10/8 Cal Bike 10 Thrusters 95/63 10 Ring PushupsRead More

Olympic Lifting -No Feet Snatch: 5-10 min of warmups then… -Snatch: 2-2-2-2-2 (85%+) -Hang Clean: 3-3-3-3-3 (80%-90%) Endurance “The Downshift” – For Time 1600m Run (4 laps) 100 Double Unders 1200 Run (3 laps) 75 Push Press, 75/53 800m Run (2 laps) 50 Box Jumps, 24/20 400m Run (1 lap) 25 Pull-upsRead More

EMOM 10 minutes  Every minute on the minute perform 5 Back Squats  Start at 40-50% and increase weight each minute  AFAP 10 Minutes  Run, row or ski as far as possible  AMRAP 10 Minutes  15 Turkish Sit Ups 25/15lb plate 45s Plank 30 Single Leg V Ups, alt legs Read More

WWPF – “Clean Start, Dirty Finish” 0:00 – 15:00 Build to a heavy clean & jerk 15:00 – Finish  3 rounds  30 G2OH, 115/83 (split reps anyway) 20 Strict hspu (partner holds HS) 10 RMU (5/5) then….1 round 55 Toes 2 Bar (partner hangs) 55 synchronized wall ball shots, 20/24Read More