A. Incline Bench Press 3×10 B. Burnout Pec Flys x3 sets Then… AMRAP 15 Minutes  250m Row/Ski 15 Bicep Curls 45/33 20 Strict  Press 45/33 25 Leg raises or GHD Sit Ups or Weighted Sit UpsRead More

15 Min to a heavy: Snatch Pull + Snatch + OHS Then… “Muscle & Metal” – 5 Rounds (20 min cap) 6 Bar Muscle-ups 12 Deadlifts, 185/123 21 Box Jump Overs, 24″/20″ *Estimated Finish Time: 13:00 – 18:00Read More

Front Squat Week 4 8 Rep Max Then 1×8@90% Then…. AMRAP 12 Minutes  10/8 Cal Bike 10 Thrusters 95/63 10 Ring PushupsRead More

Olympic Lifting -No Feet Snatch: 5-10 min of warmups then… -Snatch: 2-2-2-2-2 (85%+) -Hang Clean: 3-3-3-3-3 (80%-90%) Endurance “The Downshift” – For Time 1600m Run (4 laps) 100 Double Unders 1200 Run (3 laps) 75 Push Press, 75/53 800m Run (2 laps) 50 Box Jumps, 24/20 400m Run (1 lap) 25 Pull-upsRead More

EMOM 10 minutes  Every minute on the minute perform 5 Back Squats  Start at 40-50% and increase weight each minute  AFAP 10 Minutes  Run, row or ski as far as possible  AMRAP 10 Minutes  15 Turkish Sit Ups 25/15lb plate 45s Plank 30 Single Leg V Ups, alt legs Read More

WWPF – “Clean Start, Dirty Finish” 0:00 – 15:00 Build to a heavy clean & jerk 15:00 – Finish  3 rounds  30 G2OH, 115/83 (split reps anyway) 20 Strict hspu (partner holds HS) 10 RMU (5/5) then….1 round 55 Toes 2 Bar (partner hangs) 55 synchronized wall ball shots, 20/24Read More

5 Rounds, 5 Minute AMRAPS, 2 minute breaks 2 Rope Climbs 15’ 50 Double Unders 12/10 Cal Ski *skill work with remaining time (Muscle ups, hs walks, cartwheels, forward rolls, pig flips, torque tank, peg board, etc)Read More

A. Incline Bench Press 3×10 B. Burnout Bicep Curls x3 sets (db or barbell) Then….. Happy 40th Birthday to Table Saw!! Choose Your Own Adventure  1 Round 40 Burpee Box jump up and over 24/20 400m Sandbag carry (must do lap) 100/75 1 Mile Run or 2.5 Mile Bike Or… 2 Rounds 20 Burpee Box...Read More

EMOM 10: Snatch (pause 2″ off floor”) + Low Hang Snatch Then…. “Ab Snatch” – For Time 60 Alt DB Snatches, 50/35 50 Situps 40 Alt DB Snatches 50 Situps 20 Alt DB Snatches 50 SitupsRead More

Front squat week 3- 8 Rep Max Then 1×8@85% Then….. AMRAP 13 Minutes  5 Burpee pull-ups 10 Push Press 95/63 15 Barbell Lunges 95/63Read More