Deadlift: Use last weeks wt and try to achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… Juneteenth 5 Rounds 6 Cleans, 165/113 18 WBs, 20/14 65 DU **Juneteenth commemorates the end of slavery in the United States and specifically marks June 19, 1865,...Read More

1A. Incline Bench Press: 8-6-4 *try to increase reps or weight from last week 1B. Chin-up: 3 x max reps Then… “Mid-Line Mover“ AMRAP 15 MIN 5 Strict T2B 10 Rotational Med Ball Throws 15 Weighted Ab Mat Sit-ups, DB 20/17 Cal Ski **Class Cash Out: Max Front Plank, 25/15Read More

Build to a Heavy: Snatch pull + Snatch + OHS Then… 19 min EMOM Min 1: 8 T&G Power Snatches Min 2: 12 Burpees over bar Min 3: 200m run Min 4: RestRead More

Front Squat: Est 8RM Then… 1×8+@90% Then…. “The Front Rack Attack” – For Time 21 Front Squat, 135/93 9 BMU 15 Front Sq,155/113 7 BMU 9 Front Squats, 185/133 5 BMURead More

Oly – Wk 3 (Blocks) 2 Snatch pulls + Snatch: 5 x 1+1 2 Cleans pulls + clean: 5 x 1+1 ENDURANCE AMRAP 32 MIN 500m Ruck Row 20 Ruck Med ball Cleans 15 Ruck Push-ups 1 Ruck Rope Climb 400m Ruck RunRead More

15 Min to work a heavy push press triple  Then…. 4 Rounds of 3 min AMRAP’s 21 Ab Mat Sit-ups 15 Box Jump Overs, 24″/20″ 9 Push Press, 135/93 *Max Strict Pull-ups in remaining Time Rest 2 min between Read More

WWPF – 5 Rounds YGIG – after each movement 200m Run 18 WB Shots, 20/14 15/12 cal bike 12 Double Db/kb hang Snatches 9 T2BRead More

Deadlift: (Week 2): Top Set of 4+ *Using last weeks 4 rep max weight, increase from 4 to 5-8 reps Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpees over bar Read More

1a. Incline Bench: 8-6-4 *increase wts from last week 1b. Hammer Curls: 10-10-10 Then… “Mid-Line Mover”– 3 Rounds 100m SA OH Carry 15 Toes 2 Rings 100m SA Farmers Carry 20 Russian Twist (Each tab = 1 rep)Read More

Power Clean + Hang Power Clean Clean: build 2 heavy Then… “Ring of Fire” – For Time 50 DU 30 KB Swing, 70/53 5 RMU  40 DU 25 KB Swing 4 MU 30 DU 20 KB Swing 3 MU 20 DU 15 KB Swing 2 MU 10 DU 10 KB Swing 1 MU Cash Out:...Read More