WWPF 0:00 – 16:00: EOMOM w/Partner (8 rounds each) 10/7 Cal Ski + 1 Snatch (increase weight as needed) 17:00 – 27:00 : 10 MIN AMRAP LADDER 5 synchro KB snatches + 25/25 DU Relay (scale up w/drag rope) 10 Synchro KB Snatches + 25/25 DU Relay 15 Synchro KB Snatches + 25/25 DU Relay...Read More

AMRAP 35 Minutes  50 Cal Row 50 Burpees 30 Cal Ski 30 Toes to Bar 20 Cal Bike 20 Muscle UpsRead More

EMOM 15 Minutes  3 Deadlifts-Heavy 5-10 Dips 45s HS Hold (freestanding or wall) Then…. AMRAP 15 Minutes  0.5 Mile Bike/400m Run 15 HSPU 30 DB OH Lunge 50/35Read More

Work to a heavy complex: 1 Clean Pull + 1 Clean + 2 Front Squat Then…. For Time: 21-18-15-12-9-6-3 Hang Power Clean, 115/73 Box Jumps, 24/20 Sit-upsRead More

Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead More

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