Bench Press: 3×8@77-80% *max reps on 3rd set Bicep Curl : 3 x 8-12 (deadstop in bottom) Then… Mid-Week Mover – AMRAP 20 1:00 Weighted Front Plank 200m Double OH Carry 300m Sandbag Carry 400m Prowler Push Read More

Work to heavy: Clean Pull + Clean + jerk Then… “Double Trouble” – For Time 25 DU 42 T2B 50 DU 30 Cleans, 135/93 75 DU 18 Burpee Pull-ups 100 DURead More

Back Squat: 3×5 AMRAP Last set *add 5-10 lbs from week 1 Then… 15 Min AMRAP Ladder Bulgarian Split Squats, 50/35 Ring Dips 40′ Shuttle Run *Reps increase by 2 until time runs out Read More

Olympic Lifting 1.1 Snatch + 2 OHS: 3 x 1+2 @ 80%-85% 2a. Hang Power Cleans: 5 x 2 2b. Jerk: 5 x 2  Endurance “Swingin’ Cindy” 3 Rounds of 10 min AMRAP’s *Rest 3 min between rounds Buy In: 600m Run (2 laps around inside parking lot) Then…AMRAP remaining for 10 min 5 pull-up 10...Read More

OH Press: 4 x 3 (deadstops in bottom) Then… “3/4 Kelly” – 3 Rounds 400m Run 30 Wall Ball Shots, 20/14 30 Box Jumps, 24″/20″Read More

WWPF 15 min to a heavy: 1 Hang Clean + 2 Front Squats “Passing the Pain” – YGIG- 20 min 9 Hang Cleans, 50’s/35’s 7 Front Squats, 50’s/35’s 5 Burpees over DB’s (both)Read More

Deadlift: Establish a 6rm then… 1xMax Reps @ 90% Then…. “Pulling the Abyss” – For Time 50/40 Cal Row 15  Deadlift, 225/153 6 RMU 50/40 Cal Row 10 Deadlifts, 275/183 6 RMU 50/40 Cal Row 5 Deadlift, 315/223 6 RMURead More

1a. Bench Press: 3×6 @77-80%  *Max Reps on 3rd set 1b. Bicep Curls: 3×8-12 (Dead stop pause in bottom) *Max Reps on 3rd Set Then… Mid-Week Mover– Complete in any order  100 Push-ups 300 DU 150 sit-ups 400m Farmers Carry, 70’s/53’sRead More

Build to a heavy: Snatch Pull + Snatch + OHS Then… “Heavy Helen” – 3 Rounds 400m Run 21 KB Swings, 70/53 12 Chest 2 Bar Pull-upsRead More

Back Squat:5×3@85% *AMRAP last set Then…. EMOM 15 Min Min 1: 12-15/9-12 cal bike Min 2: 12-16 Bulgarian Wall balls, 20/14 Min 3: 1-2 Legless Rope ClimbRead More