5 Rounds 5 Minute AMRAPS, 2 minute rest between rounds  50 Double Unders  20 Wall Balls 15 Toes to Bar Max Reps of skill of your choice with remaining timeRead More

EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then…. For Time: 1000m Ski 5 Rope Climbs 15’ 60 DB Hang Snatch 50/35 5 Rope Climbs 15’Read More

Work to a heavy Complex: 3 cleans + 3 front squats + 3 Shoulder 2 OH Then…. 3 burpee Pull-ups + 800m Run Then… FOR TIME 3 Rounds 21 Box Jumps, 24/20 15 Shoulder 2 OH, 115/73 9 Burpee Pull-ups Then… 800m Run + 3 Burpee Pull-upsRead More

Back Squat 6 Rep max Then 2×6 split squats per leg @50% Then…. 3 Rounds  50 Sit-ups 25/20 Cal Bike 20 Sandbag Ground To Shoulder (not over)Read More

Olympic Lifting -3 Position Snatch (high hip + hang (knee)+ Low hang (below knee): work to a heavy complex -Power clean: 5 x 1 @ 90%+ Endurance 35 min AMRAP 500m Row 25 Box Jumps 400m Run 20 Pull-ups 500m Row 25 Jumping Squats, 45/33 400m Run 20 BurpeesRead More

15 Minutes to a Heavy Deadlift Then… 1 Mile Run 5 Deadlifts @ 80% 2 Mile Bike 5 Deadlifts 100 Double Unders 5 Deadlifts Read More

Wacky Wiser Partner Friday 0:00 -13:00 Work to a heavy Snatch 15:00-Finish 60 Ground 2 OH, 135/93 50 Burpee Box Jumps 400m Prowler Push, 55/35 30 BMU 200m Prowler Push, 55/35 10 RMURead More

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off...Read More

EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds  100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead More

EMOM 10 MIN: 1 Clean + 1 Hang Clean + 1 Jerk Then… AMRAP 13 MIN 1 Power Clean, 135/93 3 Ring Pull-ups 6 Push-ups 9 Squats 2 Power Cleans 3 Ring Pull-ups 6 Push-ups 9 Air Squats 3 Power Cleans…. *Keep increasing power cleans by 1 rep every roundRead More