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

Build to Heavy hang clean Then… “Bardwell’s Beat Down” 5 Rounds of 4 min AMRAP’s (2 min rest after each round) 200m Run 15 Wall Ball Shots, 20/14 10 Deadlifts, 185/113 5 Hang Cleans, 185/113 1 Legless Rope Climb *Max burpee over bar for remaining timeRead More

1a.Bent over Row 1b.Skull Crusher Then… WWPF – 3 Rounds 100m Farmers Carry Relay, 70’s/53’s 20 Synchronized T2B 300m Run Relay 40 synch hurdle Jumps, 24″/20″Read More

Deadlift – Use last weeks wt and achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… “Bar Fight” – For Time: 21 Hang Power Snatch,95/53 21 Bar Facing Burpee   15 Hang Power Snatch, 115/73 15 Bar Facing Burpee 9 Hang Power Snatch, 135/93...Read More

1a. Incline Bench: 6-4-2 1b. Chin Up: 3 x max reps Then…. “Tabata Mid Week Mover” – 8 Rounds of 20 seconds of work followed by 10 sec of rest Jumping Lunges Cal Ski Sit-ups 25′ Shuttle Runs (every 25′ = 1 rep)Read More

2 T&G Cleans + 1 Jerk: Work to a heavy Then…. “Clean Getaway”– For Time:  400m Run 30 Cleans, 135/93 300m Run 20 S2OH, 135/93 200m Run 10 Burpee BMU 100m Run Read More

Front Squat: Establish a 4 Rep Max Then… EMOM 15 Min 1: 12-15 / 9-12 Cal Bike Min 2: 12-15 Toes 2 Rings Min 3: MAX Push-upsRead More

OLYMPIC LIFTING 1. Low hang Snatch + hang snatch: 3 x 1+1 2a. Clean Grip RDL: 3 x 6-8 2b. Jerk: 3 x 2 ENDURANCE – AMRAP 35 MIN 600m Run  50 Box jumps, 24″/20″ 400m Run 30 Burpees  200m Run 10 Burpee Box Jump, 24″/20″Read More

Work to a heavy clean Then… 4th of July JesSpectacular  4 Rounds For Time: 7 Cleans, 185/123 76 DU 250m SkiRead More

1a. Bent Over Row: 3 x 6-8 1b. Skull Crushers: 3 x 8-12 WWPF – AMRAP 20 12 Strict Pull-ups (partner hangs) 50’ Front Rack Carry Relay (2 KB’s) 12 Synch target Burpees 50’ OH Carry Relay (2 KB’s)Read More