Wacky Wiser Partner Friday 40 min AMRAP- “Cruise Control” 50’ Burpee Broad Jump Relay  4 Alt Rope climbs 100m Farmers Carry Relay, 70’s/53’s 6 Alt Wall Walks 200m Run Relay 8 BMU (mix anyway)Read More

Deadlift: Establish a 4 Rep Max Then, 1 x max reps @ 90% Then ….. The Chief 5 Rounds of 3-min amraps 3 power cleans, 135/93 6 Push-ups 9 Air Squats *1 min rest between roundsRead More

1a. Bench Press: 3×6@83-86% *max reps last set 1b.Bicep Curl: 3×6-8 (go heavier than last week) Then…. Mid Week Mover – Complete anyway 30 Sandbag Barrier Overs, 100/75 60 Toes 2 Rings 90 Cal Row Read More

Build 2 Heavy: 2 Snatch Pulls + Snatch  Then… Tuesday Chipper FOR TIME 1000m Run 80 Drag DU 60 DB Snatches, 50/35 40 Box Step-overs, 50/35 (24″/20″) (55+=knee ht) 20 HSPURead More

Back Squat: 4 x 4 *add 5-10lb *amrap last set Then…. 15 MIN AMRAP 21/18 Cal Bike 15 Burpees 9 Chest 2 Bar Pull-upsRead More

Olympic Lifting 1 Clean + 2 Front Squats: 3 x 1+1 @80%+ 2a. Snatch Grip DL: 4 x 5: heavy 2b. OHS: 4 x 3 Endurance  “The HUTCH” – WEAR BLUE FOR THE KENTUCKY WILDCATS 400m Run 63 Wall Balls, 20/14 800m Run 55 KB Swings 53/35 1200m Run 30 Burpee Box Jumps 24/20 1600m RunRead More

OH Strict Press: 5-3-1 (Deadstop) Then… AMRAP 16 50’ OH Walking Lunge, 50/35 30 Alt DB Hang Snatches, 50/35 *1 legless rope climb EOMOMRead More

WWPF “Relay Rampage” – AMRAP 35 400m Run Relay 15 Synch Target Burpees 300m Run Relay 10 Synch Front Squats, 155/103 200m Run Relay 5 Synch BMURead More

Deadlift Establish a top set 6 Then, 1 x max reps @ 90% Then…. “DIANE” – bench mark test 21-15-9 Deadlift, 225/153 HSPU Then…. Cash Out: 50 Skull Crushers *skull crushers can be done with 1 db, 2db’s or barRead More

Bench Press: 3×8@77-80% *max reps on 3rd set Bicep Curl : 3 x 8-12 (deadstop in bottom) Then… Mid-Week Mover – AMRAP 20 1:00 Weighted Front Plank 200m Double OH Carry 300m Sandbag Carry 400m Prowler Push Read More