WK 4: Push/Pull 1a. SA DB Strict Press: 4 x 4 1b. Bent Over Row: 4 x 4 10 MIN AMRAP 9 Box Jumps,30/24″ 7 Weighted Pushups, 55/35 5 Ring Pullups 3 Rounds for quality: Bicep Curl 21s (7-7-7) Max Reps DB Skull CrusherRead More

Snatch Pull + Snatch: 5 x 1 Then…. 12 Min Ladder: 3-6-9-12…. Wall Ball Shots, 20/14 Power Snatch, 95/63Read More

Happy Birthday Dan Harrer! Reverse Deficit Lunges: Top Set of 12-16 *Increase reps or weight from last week THEN>>> 5 Rounds 30 Drag Rope DU 15/10 Cal Bike 5 Burpee MURead More

Olympic Lifting (Positions & Bar Path) -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4 x 3 -Clean High pulls: 4 x 3 -Clean w/pause in catch: 4 x 3 Endurance For Time – “The Long Haul” 1200m run  300m Farmers Carry 40 SA Hang Cleans 50 GHD...Read More

8am/9:15am 5 Rounds Max Reps Bench Press (men: BW | Women: 3/4 BW) Max Reps Strict Pull-ups 15/12 Cal Bike Rest 2 MIN 10:30am – Chadd 1000x hero WOD 10,000 Step-ups RX: (Men: 45lb / 20″ box) (Women: 35lb / 20″ box)Read More

WaCky WiSeR pArTnER FrIdAy 0:00 – 13:00 Hang Snatch: Build to heavy 2 15:00 – 30:00 (15 min ladder:10-20-30-40...) Cal Row (partner bear hugs sandbag, 100/75) OHS 95/63 (mix reps anyway) Toes 2 Bar (partner hangs/mix anyway) *increase reps by 10 every round until time runs out 31:00 – 35:00 – 4 min AMRAP Max...Read More

Deadlift: 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 90% “Mini Magee” – 15 min AMRAP 5 Deadlifts, 225/153 13 Push-ups 9 Box Jumps, 24″/20″Read More

1A. SA DB OH Press: 4 x 6 1B. Barbell Bent Over Row: 4 x 6 “Earn Your Rings” – 12 MIN AMRAP 75 Situps 30 burpees  Max Ring MU in remaining time For Quality – Use the same weight as last week 30 Barbell Bicep Curls (1.5 reps) 30 DB Skull Crushers (1.5 reps)Read More

Clean & Jerk: Work to a heavy Single “Graced Up” 30 C&J For time 0-10: 135/93 (masters 55+: 115/63) 11-20: 165/113 (masters 55+: 135/83) 21-30: 195/133 (masters 55+: 155/103)Read More

WK 2: Reverse Deficit Lunges: Top set of 12-16 reps (6-8/ leg) *Take your top weight/reps from last week and either progress in weight or reps. Example: Last Week: 100lb x 14 reps | This week: 100lbs x 16 reps “Sinister Cindy”- 16 min 1 L-Sit Rope Climb (starting from floor) 10 HSPU 15 Heel...Read More