Deadlift (WK 1): 1 Rep Max Then… 17 Min AMRAP 150 Double Unders 75 Russian Swings, 70/53 50 Alt Pistols 25 Deadlifts, 225/153Read More

Snatch 1-1-1 Then…… 4 Rounds 7 Snatch (weight increases every round) Men: 115/135/145/155 Women: 83/93/103/113 10 Strict HSPU 400m RunRead More

Front Squat: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 DB Squat Clean, 50’s/35’s C2B Pull-upsRead More

9am Oly 10:15 Endurance 18 MIn AMRAP – OUTSIDE 100m Prowler 200m Sprint 30 Jumping Squats 18 Min AMRAP – INSIDE 50 Alt Kb Swings 25 Toes 2 Rings *12/10 Cal Bike = 0:00 , 4:00, 8:00, 12:00, 16:00Read More

In Any Order: For 10 minutes, alternating movements every minute: 1 Minute Max Rep Bench Press 155/93 1 Minute Max Cal Bike In 10 Minutes: As Many Burpee Ring Muscle Ups as Possible (Scale to Burpee Pullups) AMRAP 10 Minutes 20 Bicep Curls 45/33 30 Thrusters 45/33 40 Sit UpsRead More

WWPF 12 Min AMRAP 100 KB Snatch, 70/53 (Mix Anyway) Max OH Carry Relay (100m) 12 Min AMRAP 80 Sandbag Ground 2 Over the Shoulder, 100/75 (mix anyway) Max sandbag carry Relay (100m) 12 Min AMRAP 500 Double Unders (mix anyway) Max Cal Bike Relay (10/8 cal) *2 min rest between AMRAP’sRead More

Clean 1-1-1 Then…… For Time: 50 Weighted Step Ups 95/63 (box height=crease of hip below knee) 50 Pullups 50 Barbell Lunges 95/63 50 Toes to BarRead More

Strict Press: 1 Rep Max Then… 5 Min AMRAP 400m Run Max Burpees —————Rest 2 Min—————— 5 Min AMRAP 400m Run Max Box Jumps, 24″/20″ —————Rest 2 Min—————- 5 Min AMRAP 400m Run Max Burpee Box Jumps, 24″/20″Read More

EMOM 10 Minutes 1 Snatch First Pull + 1 Snatch Pull + 1 Snatch Then…… AMRAP 15 Minutes 1 Legless Rope Climb 15’/12′ 3 Snatch 155/103 200m RunRead More

Front Squat: Work up to a heavy single then, 3×2 @95% Then…. 15.5 W/DB’s 27 Cal Row or Ski 27 DB Thrusters, 50’s/35’s 21 Cal Row or Ski 21 DB Thrusters 15 Cal Row or Ski 15 DB Thrusters 9 Cal Row or Ski 9 DB ThrustersRead More