1a. SA DB OH Press: 3 x 8 1b. Barbell Bent Over Row: 3 x 8 *Try to increase weight from last week “Ball Therapy” – 12 MIN AMRAP 4 Weighted Strict Pull-ups, 20/14 8 Med Ball Sit-ups, 20/14 12 Wall Ball Shots, 20/14 For Quality 40 Barbell Bicep Curls – pause in the bottom...Read More

Power Snatch: 3-3-2-2-1-1-1 Then… “Triple Elevation” – For Time 200m Run10 KB Snatches, 70/53 1 legless rope climbs400m Run20 KB Snatches 2 legless rope climbs600m Run30 KB Snatches3 Legless rope climbsRead More

WEEK 1: Reverse Deficit Lunges: Build to a top set of 12-16 (6-8 per leg) Then… “Drag ‘N Drop” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 Toes 2 Bar *10 drag rope DU after each roundRead More

Olympic Lifting: 9am -2 cleans + 1 Jerk: Build to a heavy -Snatch balance: 5 x 3 @ 75%+ Endurance: 10:15am Cash In: 400m Run 3 Rounds 25 KB Swings 15 Box Jumps 5 Burpee Pull-ups 1 mile run or 3 Mile Bike 3 Rounds 5 Burpee Pull-ups 15 Box jumps 25 KB Swings Cash...Read More

Kanes 30th Birthday Mash-up 0:00 – 13:00Work to a heavy thruster *from floor or rack 15:00 – Finish 5 Rounds5 Thrusters, 135/935 RMU immediately into…. “Better Than Birthday Burpees” 30 Heavy Sandbag Ground 2 ShoulderRead More

Wacky Wiser Partner Friday -(Halloween Special) 0:00 – 10:00 (EMOM) 2 Hang Snatch + 1 OHS 13:00 – 31:00 “Rowing With The Reaper” – YGIG 4 Hang Power Snatches, 135/93 8 Alt Pistols 12/9 Cal Row 31:00 – Finish (37 min cap) 31 Synchronized Target BurpeesRead More

Deadlift: Establish a heavy single Then…. “Drag Rope Annie” 50-40-30-20-10 Drag Rope DU Sit-upsRead More

WK 1: Push/Pull SA DB Strict Press: 3 x 10 Barbell Bent Over Row: 3 x 10 AMRAP 11 4 Deficit HSPU (RX=2 45lb plates) 8 Pull-ups 12/9 Cal Bike or Ski For Quality – break the reps up anyway 40 Barbell Bicep Curls 40 DB Skull Crushers (1 DB)Read More

EOMOM 16 MIN (8 rounds) 200m run or Ski or 15/10 cal bike 1 clean + 1 Hang Clean & Jerk “The Meg” – Happy 43! 20-15-8 Power Clean, 135/93 Box Jump, 24/20 Toes 2 BarRead More

Back Squat: 1RM Then… “Rope Burn” – AMRAP 15 MINUTES 24 Box Step-up and overs, 50/35 (24″/20″ 12 Burpees Over DB 1 Legless Rope ClimbRead More