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

Olympic Lifting 1. Snatch + 2 OHS: Work to a heavy 2a. Clean pulls: 5 x 2 2b. Jerk: 5 x 2 Endurance 17 MIn AMRAP 400m Run 21 WB Shots, 20/14 12 SA Devils Press, 50/35 17 MIn AMRAP  400m Ski 21 SDHP, 70/53 12 Toes 2 Rings Read More

Strict OH Press: Establish a 1RM Then… “Shoulder the Load” – 20 Min AMRAP 50’feet Sandbag Lunges, 100/75 30 Box Jump overs, 24″/20″ 15 Pull-ups 10 sandbag S2OHRead More

WWPF – Quarterfinals Mash Up (40 min Cap) QF Workout 1: 3 Rounds 10 40′ Shuttle Runs (5 each) 15 Synchronized OHS, 95/63 30 Planking Burpees (mix reps anway) QF Workout 2: 2 Rounds 40 DB Hang Squat Cleans, 50/35 (switch every 10 reps) 20 BMU (switch as needed) QF Workout 4: 1 Round 500m/500m...Read More

Deadlift: Establish 1 Rep Max Then… Quarterfinals Workout 3: 12 MIN CAP 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) ♀ 153, 183, 223 lb ♂ 225, 275, 315 lbRead More

Bench Press: 1RM Then… 12 min AMRAP: For Quality: 8 Barbell Bent Over Rows, 135/93 8 DB Bench Press, Heavy 8 Toes 2 Bar 0R GHD Sit-ups Cash Out:  50 cal bike Read More

Build to a heavy: 2 Cleans + 1 Jerk Then…. 5 Rds of 3 min AMRAP’s 5 Burpees over bar 3 Clean & Jerks, 135/93 1 RMU *1 min rest between rdsRead More

Back Squat: 1RM Then… 4 Rounds: of :40on /:20off :40 Rot Med Ball Throws :40 Plyo Push-up :40 lateral Box Jump oversRead More

OLYMPIC LIFTING 1. 2 Snatch pulls + Snatch + OHS: 3 x 1+1 2a. Clean Pulls: Heavy 5 x 3 @ 90-100% of clean 2b. Jerk: 5 x 2 @85-90% ENDURANCE  “Ruck With Me” – 35 min AMRAP 300m Ruck Run 20 Ruck Step-up & Overs, 24″/20″ 15 Burpees Over Ruck 10 Ruck Push-ups 5 Ruck...Read More

Strict OH Press: 5-3-1 Then…. “Fight Gone Bad” – 3 Rounds 1 Min Max Reps: Sumo Deadlift Highpull, 75/53 1 Min Max Reps: Box Jumps, 20″ 1 Min Max Reps: Push Press, 75/53 1 Min Max Reps: Cal Row 1 Min Max Reps: Wall Ball Shots, 20/14 1 MIN RESTRead More