WWPF 5 Rounds 30 Cal Ski (mix anyway) 20 Sandbag Step-Overs, 100/75 (mix anyway) 10 Alt Pull-overs Then…. Core Cash Out 1:00 L-sit accumulation 30 Synch T2B 50 Partner Med Ball Sit-ups (over box), 20/14Read More

10 EMOM 1 clean pull 1 clean 1 jerk  10 min AMRAP 12 Deadlift , 225/153 21 Box Jump, 24/20 10 min AMRAP 15/12 cal row 15/12 push-upsRead More

Turkish Getup: Use last week heavy single and do 3 x 2  WT Pull-up: 3 x 5 Then…. AMRAP 15 25’OH Lunge, 50/35 7 Burpees over DB 25’OH Lunge, 50/35 1 Legless Rope Read More

Build 2 heavy 1 snatch pull + 1 Snatch + 1 OHS THEN…. 6 Rounds 3 RMU 6 Power Snatch, 135/93 9 Cal BikeRead More

Step-up (Week 2 repeat) 3 x 8  *extra set on weaker leg Then…. “No Fly Zone” – AMRAP 16 6 Back Squats, 185/123 12 Burpee 24 DU Read More

Olympic Lifting Snatch Grip DL (2 sec pause @ knee): 3 x 3 Power Snatch: 2-2-2 Clean (pause in catch) + Jerk: Work 2 Heavy   Endurance 32 min AMRAP 30 Box Jumps , 24″/20″ 15 Cal Row 30 Wall Balls, 20/14 15 Cal Bike  30 KB Swing, 53/35 15 Cal Ski  Read More

Hang Power Clean & Jerk: 2-2-2-2 Then… 18.1 Crossfit Open – 20 min AMRAP 8 T2B 10 SA Hang Clean & Jerk, 50/35 14/12 Cal RowRead More

WWPF YGIG Every 2 Min for 24 Minutes 8 Bench Press, (Men: bw / Women: 3/4 bw) 12 Suitcase DL, 70’s/53’s Max Distance Farmers carry (shuttle run distance: up/back = 50′) AMRAP: 6 min Finisher 2 Alt Legless Rope Climbs 6 Synchronized Target BurpeesRead More

EMOM 10 1 Squat Snatch + 2 OHS AMRAP 10 5 Shuttle Runs (up/back=1) 10 Alt Pistols 15 Ab-Mat Situps AMRAP 10 10/7 Cal Bike 10 Rotational Ball Throws, 20/14Read More

1a. Turkish Getup: Establish a heavy single for BOTH Arms 1b. Wt Pull-up: 3 x 5 3 x 5 THEN…. Secret Service Snatch Test 10 MIN AMRAP Max KB Snatches, 53/35Read More