Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do...Read More

5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead More

Wacky Wiser Partner Friday 1 Round <3 14 Synchronized Burpee BMU 2 Rounds <3 <3 14 Clean & Jerks, 185/123 (mix anyway) 43 Box Jumps Overs, 30″/24″ (mix anyway) 3 Rounds <3 <3 <3 30 DB Hang Squat Cleans, 50’s/35’s (switch every 5 reps) 20 Weighted Box Step-overs, 50’s/35’s (knee height). (switch every 5 reps)...Read More

With a Running Clock: 0:00-15:00 Bench Press 3-3-3 17:00-27:00 AMRAP 10 Minutes  10 Shuttle Runs 50’ DB Lunge (2db) 50s/35s 29:00-39:00 AMRAP 10 Minutes  15 GHD Sit-ups 15 Leg Raises 15 Russian Twists (30 taps)Read More

EMOM 15 Minutes  5  Deadlifts-Heavy 5-8 Strict Pull-ups or Chin Ups 45s HS Hold (freestanding or wall) Then…. AMRAP 5 Minutes  8/6 Cal Ski 15 Push Press 95/63 90s Break AMRAP 5 Minutes  8/6 Cal Bike  15 Wall BallsRead More

Work to a heavy complex: 1 Snatch Pull + 1 Snatch + 2 OHS Then.. For Max Reps: 1 Min Max Double Unders 1 Min Max Burpees over bar 1 Min Max Power Snatches, 75/53 2 Min Max Double Unders 2 Min Max Burpees over bar 2 Min Max Power Snatches 3 Min Max Double...Read More

Box Squat 6×3 Then…. Happy Birthday to Ara!!  55 Toes To Bar 55 Hand Release Pushups 55 Zercher Squats 95/63Read More

Olympic Lifting -2 Clean + 1 Front Squat: 5 sets Then…. -Pick your poison: Snatch Grip RDL: 5 x 5 or Overhead Squat: 5 x 3 ENDURANCE – Super Bowl Sunday 1st Half: 17 MIN AMRAP 30 Jumping Lunges 20 Push Press, 50’s/35’s 10 Jumping Pull-ups, (above max reach) *Bike 50/40 Cal @ some point...Read More

AMRAP 35 Minutes  5 Muscle Ups, Pullovers or Strict Pullups 10 Second Chin Over Bar Hold (flex arm hang) 10 Strict HSPU 45 Second HS Hold (wall or Freestanding) 20 Alt Pistols 60 Sec Wall Sit 30 GHD Sit-ups  30 Second L-Sit Hold Read More

Wacky Wiser Partner Friday 2 Rounds 60 Synchronized Wall Ball Shots, 20/14 50’/50′ Sled Push Relay (YGIG), heavy 40 Power Snatches, 115/73 (mix anyway) 50’/50′ Sled Push Relay (YGIG) 20 Devils Press, 50’s/35’s (mix anyway) 50’/50′ Sled Push Relay (YGIG)Read More