Olympic Lifting -3 Position Snatch (High Hip + Hang + Floor): Work to a heavy -Clean + Jerk: Work to a heavy Endurance- 2 Rounds 400m Run 50 Wall Ball Shots, 20/14 800m Bike 400m Run 50 DB Snatches, 50/35 800m Ski 400m Run 50 Burpees 800m RowRead More

Bench Press Heavy Single Then…. AMRAP 20 Minutes  5 Bench Press @65% 100m Sandbag Carry -Heavy 300m RunRead More

WWPF -Happy Birthday Sheldon 3 Rounds 8 Alt Thrusters, 185/123 22 Synchronized T2B 84 Drag Rope DU (mix anyway) Then….. 2 Rounds 40 Front Squats, 165/113 40 HSPU (partner holds HS) Then… 1 Round 40 Ground 2 OH, 135/93Read More

AMRAP 35 Minutes Wearing a Ruck Pack 30/20 500m Row 200m Farmer Carry 53s/35s 400m Ruck Run  100m Front Rack Carry 53s/35s 20 Burpees over Ruck Pack 50 Step Ups 24/20 *only take pack off for burpeesRead More

10-9-8-7-6-5-4-3-2-1 Deadlifts -Start at 60% work up 5% each time until you are at 100%+ for 1 rep Dips-weighted if easy Then…. AMRAP 15 Minutes  5 Strict Pull-ups 10/8 Cal Ski 15  Wall Balls 10/8 Cal BikeRead More

Every 3 min for 15 min, complete: 200m Run Complex: 1 Snatch Pull + 1 Snatch + 1 OHS Max Rope Climbs **Allow :15-:30 to rest before the start of the next round Then…. For Time: 10-9-8-7-6-5-4-3-2-1 DB Hang Snatch, heavy (ex. 70/50) Box Jumps, 30″/24″ *Complete 15 Sit-ups after each roundRead More

Back Squat 3×10 Then… With a 15 Minute Clock: 25 Cleans (Squat) 165/113 50 Burpees 100 Double Unders *Max Muscle ups in remaining timeRead More

Olympic Lifting –Snatch Waves: Every :90 0:00-1:30: 3 snatches, 1:30-3:00: 2 snatches, 3:00-4:30: 1 snatch 4:30-6:00: 3 snatches, 6:00-7:30: 2 snatches, 7:30-9:00: 1 snatch 9:00-10:30: 3 snatches, 10:30-12: 2 snatches, 12:00-13:30: 1 snatch -Clean Pull + Clean: 5 sets @ 80-90% Endurance For Time – 35 Min AMRAP 3 Mile Bike 2K Row or Ski...Read More

Girl, are you ok? For Time Fran 21-15-9 Thruster95/63 Pull-up Kelly-3 Rounds (not 5) 400m Run  30 Box Jumps 24/20 30 Wall Balls Megan 21-15-9 Burpees KB Swings 53/35 Double UndersRead More

WWPF “Prowler Snatch” – For Time 60 Power Snatches, 95/63 (mix anyway) 100m/100m Prowler Push Relay, 55/35 30 Synchronized KB Snatches, 53/35 100m/100m Prowler Push Relay 10 Synchronized Wall Walks 100m/100m Prowler Push Relay 30 Double KB Snatches, 53’s/35’s (mix reps anyway) 100m/100m Prowler Push Relay 60 Hang Squat Snatches, 95/63Read More