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

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… “Boiling Point” – For Time:  400m Run 42 Wall Ball Shot, 20/14 42/37 Cal Bike 400m Run 30 Wall Ball Shots 30/25 400m run 18 Wall Ball Shots 18/13 Cal...Read More

1a.Incline Bench Press: 6-4-2 1b.Hammer Curls: 3 x 8-12 Then… Mid-Week Mover – Pick Your Own Adventure and complete anyway 3:00 Front Plank, 45/25 150 Drag Rope DU 100 Sit-ups 75 Kb Swings, 53/35Read More

Snatch- work to a heavy Then… “Altitude Adjustment” – For Time 50 DB Snatches, 50/35 200m Run 1 Rope Climb 40 Db Snatches 200m Run  1 Rope Climb 30 Db Snatches 200m Run 1 Rope Climb 20 Db Snatches 200m Run 1 Rope Climb 10 Db Snatches 200m Run  1 Rope ClimbRead More

Front Squat: 6RM Then… 1 x 6+ @90% Then… “Jackie” 1000m Row 50 Thrusters, 45 30 Pull-upsRead More

OLYMPIC LIFTING 1. Low Hang Clean + Hang Clean: 3 x 1+1 @85%+ 2a.Snatch Grip RDL: 3 x 6-8 (heavy) 2b. OHS: 3 x 3 @ 85% ENDURANCE 3 Rounds 15 target Burpees 30 Sit-ups / Toes 2 Rings / GHD’s 45 Russian KB Swings, 53/35 800m RunRead More