Running Clock…. 0:00 – 10:00 (EMOM 10) 1 Clean & Jerk – Increase weight every minute 12:00 – 22:00 (AMRAP 10) 3 Wall Walks 6 Wall Balls, 20/14 (12’/10′) 9 Box Jumps, 24″/20″ 23:00 – 31:00 (8 min Ladder: 1-2-3-4-5-6…) Clean & Jerk, 135/95 Toes 2 bar Read More

TEST: Front Squat 1 Rep Max Then… 12 MIN AMRAP 5 C2B Chin-ups 10 Alt Pistols 15 KB Swings, 53/35Read More

Oly 1a. Clean w/pause 2” off floor: 4 x 1 2a. Snatch Pulls: 3 x 3 (heavy) 2b. OHS: 3 x 5  Endurance 3 Rounds 200m run 10 Burpees 30 DU 2 Rounds 300m run 15 Pull-ups 45 DU 1 Round 600m Run 30 Burpee Pull-ups 90 DURead More

Build 2 Heavy: 2 Hang Cleans Then… WWPF – 20 Min YGIG 9 Hang Cleans, 50s/35s 6 Shuttle Runs (20′ up/ 20′ back) 3 BMURead More

Deadlift Deload: 80-85% of your heaviest 4 Rep Max and do 3 x 5 Then… “Dead Wake” – 16 min AMRAP 21/18 Cal Row 15 Burpees 9 Deadlifts, 225/153Read More

Incline Bench Deload: 3 x 5 @75% Then… Mid-Week Mover (part 3) – Repeat from 4/15/26 Complete anyway 100 Push-ups 300 DU 150 sit-ups 400m Farm Carry, 70’s/53’sRead More

Build to a heavy complex: 2 T&G Snatches + 1 OHS Then… Chipper Tuesday – “Countdown to Upside Down” For Max Reps – (21 Min Cap) 800m Run 70 Walking Lunges 600m Run 50 DB Hang Snatches, 50/35 400m Run 30 Toes 2 Bar  200m Run Max HSPU in remaining timeRead More

Front Squat: 4RM Then.. 1 x 4+ @90% Then… “Broken wings” – (Re-test from 12/1/25) 21 Thruster, 95/63 9 Ring MU 15 Thrusters 7 Ring MU 9 Thrusters 5 Ring MURead More

1a.Snatch w/pause 2” off floor: 3 x 1 2a.Clean Grip RDL: 4 x 6 2b.Jerk: 4 x 1 Endurance 30 MIN AMRAP 120 DU 60 SA DB Hang Cleans 40 SA DB Push Press 20 Box Step-up and Overs w/DB *Run 400m @ Min 5-10-15-20-25Read More