10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Then… “Muscle-up Grace” – For Time (mix reps anyway) 30 Clean & Jerks, 135/93 30 Ring Muscle Ups **MU SCALE: (30 C2B/30 Strict Dips)(40 pull-ups/40 ring push-ups)(50 ring rows/50 mod push-ups)Read More

Back Squat 4×2 Then…. Happy Birthday to Amy Greco! 52 Box Step Ups 24/20 52 Cal Ski 52 Wall Balls 52 Cal Bike 52 Burpees 52 Box Step UpsRead More

Olympic Lifting -Low Hang Snatch Pull + Low Hang Snatch: 5×1 @ 83-88% then…. -Every 2 minutes…. 2 Rounds: 3 cleans + 1 Jerk 2 Rounds: 2 cleans + 1 Jerk 3 Rounds: Clean + Jerk Endurance – 35 MIN AMRAP 30 Pull-ups / Jumping Pull-ups/ Rings Rows 1000m Run 30 Med Ball Cleans, 20/14...Read More

Snatch-Heavy Single Then….. AMRAP 17 Minutes  3 Snatch 165/113 5 Box Jumps -High (you choose height) 200m RunRead More

WWPF 0:00-10:00 Work to a heavy deadlift (not 1rm) 12:00 – 30:00 (18 Min AMRAP) 30 Deadlifts, (225/153 (mix anyway) 20 Synchronized Wall Ball Shots 10 Alt Burpee MU 30:00 – 36:00 (6 min AMRAP) Max Drag Rope DU Max Cal SKi *Must switch movements EMOMRead More

AMRAP 35 Minutes -Wear a Ruck or Vest (30/20) the whole time and can go in any order 200m Sandbag Carry (yes, with your ruck) 2 Minute Plank Hold 800m Ruck Run 20 Burpees Over Wall(more burpees) 1000m Row 50 PushupsRead More

6×5 RDL with 2 second pause at bottom 6×5 Strict Pull-up with 2 second pause  Then…. 3 Rounds 20 T2B 20 Burpees to Target 400m RunRead More

Running Clock 0:00 – 15:00 Work up to a heavy squat clean 18:00 – 26:00 (8 Min Ladder: 1-2-3-4-5-6……) Squat Clean, 155/113 Box Jump, 30″/24″ 27:00 – 33:00 (6 Min AMRAP) 5 Burpee Broad Jumps, 6′ 1 Legless Rope Climb, 15’/12′Read More

Back Squat 4×4 Then…. Happy Birthday to Coach Jess!!! AMRAP 15 Minutes  31 DB OH Lunges 50/35 31 Pullups 31 Cal Bike or Ski 31 HSPURead More

OLYMPIC LIFTING -Snatch first pull + Snatch Pull + Snatch  -2 Power Cleans + Push Jerk ENDURANCE “Fight Gone Long” – 3 Rounds 25 SDHP, 70/53 25 Push Press, 45/33 25 box Jumps, 24/20 25 Wall Ball Shots, 20/14 25 Cal Row/Ski *After each round, add 400m Run Example: Round 1 = 400m run Round...Read More