1a. Weighted Strict Pull-up: 3 x 4 (1 sec pause @ top) *1 x max effort (no weight) 1b. SA DB Press: 4 x 6 For Time: 20 MIN CAP 25 Toes 2 Bar 50 Sandbag Walking Lunges, 100/75 25 Toes 2 Bar 50 Sandbag Squats, 100/75 25 Toes 2 BarRead More

Jerk 1-1-1 Then…… 5 Rounds 21 Cal Bike or Ski 15 Perfect Pushups 9 DB Hang Power Cleans (Heavy)-2 DBRead More

Front Squat: Test 1RM AMRAP 13 MIN 50 Box Jumps, 24/20 Then, w/remaining time: 12 Front Squats, 135/93 12 C2B Pull-upsRead More

Olympic Lifting: -No Foot Snatch: 4 x 2 (light) -EMOM 10 MIN: 1 Snatch -Overhead Squat: 3 x 3 Endurance AMRAP 35 Minutes 50 Mountain Climbers 200m Run/150m Ski/10 Cal Bike 50 Double Unders 200m Run/150m Ski/10 Cal Bike 50 Sit Ups 200m Run/150m Ski/10 Cal Bike 50 Thrusters 45/33 200m Run/150m Ski/10 Cal Bike...Read More

15 Min to establish a heavy complex: 1 Clean Grip Deadlift 1 Hang Clean 1 Front Squat Then.... 12 Min Ladder (3-6-9-12-15-18…..) Power Clean, 135/93 Bar-Facing BurpeesRead More

For Time: 0:00 – 10:00 1 Snatch + 25 DU 12:00 – 30:00 (18 Min AMRAP) 6 Synchronized Wall Climbs 12 Alt Hang Squat Snatches, 115/73 24 Planking Burpees 30:00 – 36:00 (6 Min AMRAP) Max DB Snatches, 50/35 *Partner Accumulates max cal on skiRead More

For Time: Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry Amie’s Hors D’oevres 30 Burpee Pullups or 15 Burpee Muscle Ups Wiser’s 1st Main Course 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s 2nd Main Course 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges...Read More

1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15 KB Swings, 70/53 15 Box Jumps, 24″/20″ Rope Climb Ladder: Increase 1 rope climb each roundRead More

Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153Read More

Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups 10 SA Devils Press 10 BMURead More