10 MIN EMOM 2 Clean High Pulls + 1 Power Clean Then… 13 MIN AMRAP 15 Cal Row 10 Power Cleans, 135/93 5 Strict HSPURead More

Test: Bench Press 1 RM Test: Strict Weighted Pullup 1 RM Then….. Karen 150 Wall Balls 10’/9′ *50 Double Unders every time you break*Read More

15 min to Build to Heavy Snatch Then… DeJaVu 2017 As far as possible in 3 Minutes, 6 Minutes, Finish7 Ring Muscle Ups20 Burpee over box jumps 24/2030 Power snatches 115/7340 Toes to Bar800m Run *Rest 2 Minutes between each roundRead More

Front Squat Test 1 RM Then….. 21 Jerks 135/93 400m Run 15 Jerks 400m Run 9 Jerks 400m RunRead More

9am OLY 10:15am ENDURANCE 11:15am YOGA 18 Min AMRAP – OUTSIDE 100m Run 100m Farmers Carry, 70’s/53’s 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry *Continue this pattern until time runs out 18 Min AMRAP – INSIDE 10 Rounds 5 Burpees 10 Box Jumps 15 DB Snatches *Max Cal Bike or ski with...Read More

11 MIN AMRAP 100m Sled Pull 200m Run 11 MIN AMRAP 6 Single Leg RDL, 53/35 9 Single Arm Push Press, 53/35 12 Single Arm OH Lunge, 53/35 11 MIN AMRAP Ladder (3-6-9-12…..) Sandbag Cleans Toes 2 BarRead More

Power Clean Barbara 5 Rounds 1 Power Clean 185/133 20 Pullups 1 Power Clean 185/133 30 Pushups 1 Power Clean 185/133 40 Sit Ups 1 Power Clean 185/133 50 Air Squats *Rest 3 Minutes after each round. Each Round is a sprint. Total time includes 3 minute rest periods*Read More

Run or Row Sprints:3 x 400m *Rest 2-3 min between Then… 3 Rounds 50 Double Unders 40 SA DB Cleans, 50/35 30 DB Step-oversRead More

Upper Body Last Week of Cycle: a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…… Hard Cindy-AMRAP 20 Minutes 5 Bar Muscle Ups (sub with 10 Pullups) 10 HSPU 15 Front Squats 135/93Read More

EMOM 10 Min 1 Snatch Pull + 2 Hang Snatch Then… For Time 800m Run 21 Hang Power Snatch, 95/63 12 Burpees over Bar 600m Run 15 Hang Power Snatch 12 Burpees over Bar 400m Run 9 Hang Power Snatch 12 Burpees over BarRead More