WWPF – Quarterfinals Mash Up (40 min Cap) QF Workout 1: 3 Rounds 10 40′ Shuttle Runs (5 each) 15 Synchronized OHS, 95/63 30 Planking Burpees (mix reps anway) QF Workout 2: 2 Rounds 40 DB Hang Squat Cleans, 50/35 (switch every 10 reps) 20 BMU (switch as needed) QF Workout 4: 1 Round 500m/500m...Read More

Deadlift: Establish 1 Rep Max Then… Quarterfinals Workout 3: 12 MIN CAP 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) ♀ 153, 183, 223 lb ♂ 225, 275, 315 lbRead More

Bench Press: 1RM Then… 12 min AMRAP: For Quality: 8 Barbell Bent Over Rows, 135/93 8 DB Bench Press, Heavy 8 Toes 2 Bar 0R GHD Sit-ups Cash Out:  50 cal bike Read More

Build to a heavy: 2 Cleans + 1 Jerk Then…. 5 Rds of 3 min AMRAP’s 5 Burpees over bar 3 Clean & Jerks, 135/93 1 RMU *1 min rest between rdsRead More

Back Squat: 1RM Then… 4 Rounds: of :40on /:20off :40 Rot Med Ball Throws :40 Plyo Push-up :40 lateral Box Jump oversRead More

OLYMPIC LIFTING 1. 2 Snatch pulls + Snatch + OHS: 3 x 1+1 2a. Clean Pulls: Heavy 5 x 3 @ 90-100% of clean 2b. Jerk: 5 x 2 @85-90% ENDURANCE  “Ruck With Me” – 35 min AMRAP 300m Ruck Run 20 Ruck Step-up & Overs, 24″/20″ 15 Burpees Over Ruck 10 Ruck Push-ups 5 Ruck...Read More

Strict OH Press: 5-3-1 Then…. “Fight Gone Bad” – 3 Rounds 1 Min Max Reps: Sumo Deadlift Highpull, 75/53 1 Min Max Reps: Box Jumps, 20″ 1 Min Max Reps: Push Press, 75/53 1 Min Max Reps: Cal Row 1 Min Max Reps: Wall Ball Shots, 20/14 1 MIN RESTRead More

WWPF: YGIG – after each movement (40 min cap) 400m Run/ 400m Run Relay Then… 3 Rounds 500m/500m Row 40/40 Air Squats 30/30 sit-ups 20/20 HR push-ups 10/10 Jumping pull-ups, (bar above max reach) Then… 400m Run / 400m Run RelayRead More

Build to Heavy Clean 2” off Ground + Low Hang Clean & Jerk Then…. “Steel Symphony”– 5 Rounds For Time 9 Deadlifts 6 BMU 3 Clean & Jerks (*RX:185/123 / Masters RX: 165/103)Read More

12 Min EMOM – “Skill Sesh” Pick 1-2 skills and EMOM them Ex: DU, MU, Pull-ups, handstand walks 12 Min AMRAP – “Beach body” 6 DB Bench Press, heavy 8 Barbell Bicep Curls, heavy 12 V-ups / GHD Situps 12 Min Tabata – “Cardio Junkie” Cal Bike Burpees Shuttle Runs (up/back=1) *Complete 8 rounds of...Read More