Front Squat (wk1): 8RM using 75-80% of 1RM Then… “Forward Progress” – AMRAP 12 50’ SA Front Rack Lunge, 53/35 3 Wt Push-up, 45/25 50’ SA Front Rack Lunge 6 Wt Push-up 50’ SA Front Rack Lunge 9 Wt Push-up 50’ SA Front Rack Lunge 12 Wt Push-up *1 legless rope climb EOMOMRead More

Olympic Lifiting Week 2 (blocks) 1. Block snatch pull + snatch: 5 x 1+1 2. Block clean pull + clean: 5 x 1+1 Endurance 2 Rounds AMRAP 4:00 Run 400m  Max burpees —2 min rest—- AMRAP 4:00 Run 400m  Max Kb Swings, 53/35 —-2 min rest—- AMRAP 4:00 Run 400m Max box jump, 24″/20″ —2...Read More

Hang Clean & Jerk: Build to a heavy Then… “Rising Tide” – For Time 500m Row 50 Situps 21 hang C&J, 95/53 500m Row 50 Situps 15 Hang c&J, 115/73 500m Row 50 SItups 9 Hang C&J, 135/93Read More

WWPF-32 min AMRAP 200m Med Ball Relay 30 C2B Pull-ups (partner hangs) 200m Med Ball Relay 20 Burpee Box Jumps, 30/24 (mix anyway) 200m Med ball Relay 10 Alt wall WalksRead More

WK1: Deadlift – Establish a heavy 4 Then… “Eliza-bike“ 21-15-9 Power Clean, 135/93 Cal BikeRead More

1a. Incline Bench Press: 8-6-4 1b. DB Hammer Curls: 12-12-12 Then…. Mid-Week Mover 18 min AMRAP 10 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