Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in Catch-Increase Weight Every Minute ENDURANCE WOD: AMRAP 32 Minutes This is my plate, there are many like it, but this one is mine-never put the plate down for the whole...Read More

Bench Press: 5-5-3-3-1-1-1 Then… For Time 50-30-10 Cal Row or Ski Push-up Single leg squatRead More

WWPF 100m Sled Push (anyway) 40 Sandbag Ground 2 Over Shoulder (Alternate) 200m Sled Push (anyway) 60 Sandbag Squats (Switch every 10) 300m Sled Push (anyway) 80 Sandbag Lunges (Switch every 20) 400m Sled Push (around the building/Do anyway)Read More

In 10 Minutes work up to a heavy Hang Power Snatch Double Then… 10 Rounds 30 Double Unders 15 DB Snatches, 50/35 5 HSPURead More

Deadlift: Work to a heavy 8 rep then, 1 x 8+ @ 90% THEN…. FOR TIME 30 Box Jump Overs, 24/20 15 Deadlifts, 225/153 25 Box Jump overs 12 Deadlifts 20 Box Jumps overs 9 Deadlifts 15 Box Jump Overs 6 Deadlifts 10 Box Jumps Overs 3 Deadlifts 5 Box Jumps OversRead More

In 10 Minutes Work up to a Heavy Hang Power Clean Double AMRAP 10 Minutes 5 Bar Muscle Ups 10/8 Cal Ski AMRAP 10 Minutes 1 L Sit Rope Climb 12′ 10 Toes to BarRead More

Front Squat: 3 x 5 @ 75% Then… Death By Thrusters, 95/63 Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and so on until you can no longer complete the number of reps for that minute.Read More

Olympic Lifting Clean + FS + Jerk 5 sets 85%+ Clean Pull From low hang 90-100%/4×3 Endurance OUTSIDE AMRAP 16 MIN 30 SDHP 200m Run 100m SA Farmers Carry (switch arms at 50m) INSIDE AMRAP 16 MIN 5 Wall Climbs 10 pull-ups 15 Box JumpsRead More

Fight Gone Bad Remix 5 Rounds 1 Min Max DB Floor Press 1 Min Sandbag Ground 2 OS, 100/75 1 Min Max Rope Climbs 1 Min Wall Ball Shots, 20/14 1 MIN RESTRead More

Partner Hero WOD-Jason 100 Squats each person-both work at same time5 Muscle-ups-split however75 Squats each person10 Muscle-ups-split however50 Squats per person15 Muscle-ups-split however25 Squats per person20 Muscle-ups-split however Then…… For 10 Minutes-Switch movements whenever Accumulate Max Cal on Bike Accumulate Max Sit Ups or V Ups or Russian TwistsRead More