Hang clean 2-2-2 Then… Happy birthday to Nicole Gardo! AMRAP 15 Minutes  3 Ring Muscle Ups 6 Hang Cleans 165/113 9 Cal Bike or Ski Read More

EMOM 10 MIN 2 Snatch High Pulls + Power Snatch Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Ground 2 OH, 115/73 Burpee Box Jump, 24/20 *Cash Out: 30 HSPURead More

Front Squat Program Week 2 Front Squat 10 RM Then 1×10@90% Then… 1000m Row or Ski 60 Db Hang Split Snatch 50/35 alt arms and legs every rep 50 Toes to BarRead More

Olympic Lifting -Snatch highPull + Low Hang Snatch: 1 x 5 sets -10 Min EMOM: 1 Clean + 1 Hang Clean + 1 Jerk Endurance – For Time 800m Run 100 Air Squats 50 Sit-ups 800m Run 75 Push-ups 40 Situps 800m Run 50 Pull-ups 30 Situps 800m Run 25 Burpees 20 SitupsRead More

5 Rounds 5 Minute AMRAPS, 2 minute breaks 300m Run or Row  20 S2OH 95/63 20 Box Jump Over 24/20 Max HSPU, Muscle Ups, or any skill in remaining time toRead More

Wacky Wiser Partner Friday 35 min AMRAP 50 Synchronized Pistols 1 Mile Bike (share distance anyway) 30 Power Cleans, 185/123 (mix anway) 100m Firemans Carry (scale w.heavy sandbag) 10 Rope Climbs (mix reps anyway) 1k Ski (Share distance anyway)Read More

Happy birthday to Rama!! AMRAP 30 Minutes  45 Pushups 200m Run 45 KB Swings 53/35 200m Run 45 Drag Rope Crossovers 200m Run 45 Burpees 200m Run 45 Pullups 200m Run Read More

Deadlift: Test 1 RM Then…. AMRAP 13 Minutes 12 Deadlifts 155/103 9 Hang Power Cleans 6 Front Squats  0.5 Mile Bike or 400m RunRead More

10 MIN EMOM: Snatch Pull + Snatch + Hang Snatch Then…. 3 Rounds For Time 15 Power Snatches, 95/63 15 Toes 2 bar 15 Burpees over barRead More

Front Squat Program Week 1 Front Squat 10 RM Then 1×10@85%  Then…. AMRAP 15 Minutes 5 Bar Muscle Ups 10 Box Step Over 50/35lb 15 DB Hang Clean and Jerk 50/35Read More