Power Snatch: 2-2-2-2-2 Then…. B-day Isaac Cash in: 30 Burpees Then…. 3 Rounds For Time 12 Snatch DB Snatch, heavy 16 T2B 95 DURead More

Front Squat (pause):wk2 5×5@70-75% 2 sec pause Front Squat Cindy – 16 MIN AMRAP 1 front squat, 155/103 1 Rd of Cindy 2 front squats 1 RD Cindy 3 Front squats 1 Rd of Cindy *keep increasing front squats by 1 after each rd of cindy 1 Round of Cindy = 5 pullups / 10...Read More

Due to winter weather, we will only have endurance at 10am AMRAP 35 50 SA DB hang Clean  50 Situps  50 Cal Row  40 SA DB Push Press 40 Toes 2 Rings 40 Cal Ski  30 SA Db Hang C&J 30 GhD Situps 30 Cal Bike Read More

Fight gone bad 5 Rounds 1 min SDHP, 75/53 1 min box Jump, 24″/20″ 1 min wall ball, 20/14 1 min cal row 1 min push press, 75/53 1 min RestRead More

15 Min to work to a heavy power snatch Then …. 18 MIN AMRAP – YGIG 9 Power Snatches, 95/63 7 C2B Pull-ups 5 Shuttle RunsRead More

Deadlift (wk 5) 1×3@80% 1×3@85% 1×3+@90% (max reps) “The 4-Minute Furnace” – 2 Rounds 4 min AMRAP 20/15 cal bike Max reps of burpee barrier overs 2 min break  4 min AMRAP 20/15 cal ski Max reps Drag Rope DU 2 min break Read More

A1) Bench Press – 4×10 @ 65-70%A2) Single-Arm DB Row – 4×12/side Rest 90–120 sec after both movements, then repeat. “Bodyweight Boss” – For Time 60 Alt Pistols 30  HSPU 10  Rope Climbs 3 Round for quality: DB Bicep Curl (8-12)+ Max Chin ups Skull Crusher (8-12) + Max close grip pushupsRead More

15 min to a heavy power clean Then…. “Power Cycle” – EMOM 20(5rd) Min 1: 3 Power Cleans, 80-85% (heavy) Min 2: 12 Burpee over bar Min 3: Max Cal Bike OR Ski Min 4: RestRead More

Paused Front Squat: Wk 1 5×3 @ 60–65% *3 sec pause at the bottom Slow controlled descent For Time 42-30-18 Wall ball, 20/14 Toes 2 Bar Box Jump, 24″/20″Read More

Oly: WK 4 Receiving Positions + Speed – Overhead Squat (4×3) – Snatch Balance (5×2) – Clean + Front Squat + Jerk (5×1+1+1)  Endurance AMRAP 35 50 DB Box Step-overs 300m Run 25 Burpees over DB 300m Run  50 Cal row 300m Run  25 Med ball cleans 300m Run Read More