1a. Incline Bench Press: 8-6-4 1b. DB Hammer Curls: 12-12-12 Then…. Mid-Week Mover 18 min AMRAP 15 Under and over hurdles  100m Sandbag carry, heavy 15 Deficit Push-ups 250m SkiRead More

Snatch + Hang Snatch: Build to heavy Then…. 19 MIN EMOM Min 1: 6 SA Devils Press, heavy Min 2:12 T2B Min 3: 200m Run Min 4: RESTRead More

TEST: 1RM Front Squat Then…. “Jump Through Hoops” – AMRAP 12 MIN 25 DU 12 Alt Lunges, 95/63 25 DU 4 Ring MURead More

OLY Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 ENDURO “Heavy Footsteps” – 35 min RUCK amrap 600m Ruck Run 30 Step-up and Overs, 24″/20″ 15 Burpees Over Ruck 5 Ruck Pull-upsRead More

“Draggin’ Chest Day” – 5 Rounds Max Reps Bench Press, Men: BW / Women: 3/4 BW 100m Sled Pull,  HEAVY Rest 3 minutesRead More

WWPF – For Time 400m Synch SA Farmers carry, 70/53 Then…. 42-30-18 Synch Wall balls, 20/14 Pull-ups (partner hangs) Then…. 300m synch Farmers carry Then…. 30-20-10 Synch pistols  BMU (mix anyway) Then… 200m Synch Farmers carry Read More

“Run the Rack” – Running Clock…. 0:00 – 13:00 400m Run… into… Establish 3 rep Front Squat 13:00 – 26:00 400m run  Into… Establish 2 Rep S2OH 26:00 -39:00 400m Run Into.. Estabish 1 Heavy Thruster **score = total weight from top 3 liftsRead More

10 Min Skill EMOM Pick 2 skills and EMOM Then… “Dead Serious” – For Time: 50 Cal Row  50 DU 10 Deadlift, 225/153 40 Cal Row  40 DU 10 Deadlift  30 Cal Row  30 DU 10 Deadlift  20 Cal Row  20 DU 10 Deadlift  10 Cal Row  10 DU 10 DeadliftRead More

Hang Power Clean: work to a heavy Then…. 18 EMOM Min 1: 12-16 SA DB Hang Clean and Jerk, 50/35 Min 2: 8-12 Lateral Box Jump overs, 20″ Min 3: 1-2 rope climbsRead More

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats *Recommended: 20 Rounds of Cindy / not straight through 1 Mile Run “1/2 Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run “Partner Murph” 1 mile Run (synchronized) 20 Rounds of Cindy – YGIG 1 Round: 5 Pull-ups / 10 Push-ups...Read More