1a. Overhead Press: Establish a heavy single (1rm) 1b. Single leg RDL w/landmine: 3 x 8/leg Then… 5 Rounds of :40 work / :20 Rest Landmine Pendulum Leg Raises Weighted Jump Rope SA KB Push Press *Cycling through each exercise = 1 RoundRead More

Running clock 0:00 – 10:00 (10 Min EMOM Snatch Pull + Snatch 12:00 – 25:00 (13 Min AMRAP) 8/6 cal bike 8 OHS Squat, 115/73 8 Burpee over bar 27:00 – 32:00 (5 Min AMRAP) Max MURead More

Box Squats: 3 x 5 @ 50% Walking Lunges: 2 x 50′ Then… 3 Rounds 400m Run 21 SDHP, 95/63 12 Toes 2 BarRead More

Olympic Lifting -Snatch w/pause 2”off floor: 4×1 –Work to a Heavy Complex:  Clean (floor) + Low Hang Clean (below knee) + Hang Clean (above knee) Endurance 17 Min AMRAP (Inside) 21/18 cal Bike 15 wall balls 9 Burpees over ball  17 Min AMRAP (Outside)  100m SA Farmers Carry 100m Run ladder *200m run, 300m run, 400m run……Read More

Every 90s for 5 Rounds Push Press + Push Jerk + Spit Jerk (increase weight per set) Maggies Mayhem 4 Rounds of 4 Min AMRAP’s 8/6 Cal Row 8 DB Snatches, 50/35 Rd1: 2 RMU Rd2: 4 BMU Rd3: 6 C2B Pull-ups Rd4: 8 Pull-ups *REST 2 MIN BETWEEN ROUNDSRead More

WWPF 400m Run Relay (both run 400m) 42 Front Squats, 135/93 50 Drag Rope DU (mix anyway) 8 Alt Rope Climbs 300m Run Relay 30 Front Squats, 155/113 50 Drag Rope DU (mix anyway) 6 Alt Rope Climbs 200m Run Relay 18 Front Squats, 185/133 50 Drag Rope DU 4 Alt Rope Climbs 100m Run...Read More

TEST: 1 Rep max Deadlift Then… DEATH by Burpees (Re-Test from 8/8/19) Complete 1 burpee the 1st min, 2 burpees the 2nd min, 3 burpees the 3rd min and so on. Continue this pattern until you are no longer able to complete the number of burpees for that minute. Scoring: Total number of overall burpees...Read More

Test: 1 Rep Max Incline Bench Press Then… Mid- Week Mover: 5 Rounds 1 Min: Sandbag Bear Hug Walks 1 Min: Dips 1 Min: Prowler Push 1 Min: Cal BikeRead More

Running Clock…. 0:00 – 10:00 (EMOM 10) 1 Clean & Jerk – Increase weight every minute 12:00 – 22:00 (AMRAP 10) 3 Wall Walks 6 Wall Balls, 20/14 (12’/10′) 9 Box Jumps, 24″/20″ 23:00 – 31:00 (8 min Ladder: 1-2-3-4-5-6…) Clean & Jerk, 135/95 Toes 2 bar Read More

TEST: Front Squat 1 Rep Max Then… 12 MIN AMRAP 5 C2B Chin-ups 10 Alt Pistols 15 KB Swings, 53/35Read More