Step-ups: 3 x 8 / leg Bicep Curls: 60 Reps (split anyway) Then… 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break————- 3 MIN AMRAP 30 DB Push Press, 50’s/35’s Max Double Unders —————–2 min break————— 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break—————– 3 MIN AMRAP 30...Read More

EMOM 10 Minutes 1 Snatch First Pull with 2 second pause 1 Snatch Pull 1 Snatch Then……. 10 Rounds 250m Row or Ski 3 Bar Muscle Ups or 6 PullupsRead More

Front Squat: 3-3-3 (92-96%) Then… 9-7-5 Hang Power Clean, 135/93 Burpee Over Bar 9-7-5 Hang Squat Clean, 135/93 Burpee Over bar 9-7-5 Hang Squat Clean and Jerk, 135/93 Burpee over BarRead More

Virtual Yoga: 8am Olympic Lifting: 9am Endurance: 10:15 35 min AMRAP 10 Dips 20 Ring Rows 30 KB Swings 40 SDHP 50 Situps 800m RunRead More

Bench Press: 3 x 8 or Strict Press: 3 x 5 Then… KAREN 150 Wall Balls, 20/14 EMOM: 1 Power Clean, 185/133Read More

WWPF 60 DB Lunges, 50’s/35’s (Partner hangs) 60 Cal Ski (switch every 10 cal) 60 Med Ball Sit-ups, 20/14 (Partner holds front plank) 50 DB Step-ups, 50’s/35’s (partner hangs) 40 Cal Ski (switch every 10 cal) 60 Russian Twists (partner holds front plank) 40 DB Squat Cleans, 50’s/35’s (partner hangs) 20 Cal Ski (switch every...Read More

EMOM 10 Minutes 2 Snatch Pulls 1 Snatch Then……. AMRAP 8 Minutes 200m Run 10 Alt Devil Presses 50/35 (1 DB) AMRAP 8 Minutes 3 Burpee Bar Muscle Ups 3 Hang Snatch 135/93Read More

Single Leg RDL: 3 x 8/leg Skull Crushers: 3 x 10 Then… 18 Min AMRAP (in any order) 55/45 Cal Bike 55 Box Jumps, 24/20 55 Deadlift, 225/153 55 T2BRead More

Hang Clean and Jerk 1-1-1 Then…… JT with a Twist 21-15-9 HSPU Ring Dip Push Up *1 Hang Squat Clean 225/153 after each movement*Read More

Front Squat: 3-3-3 (90-93%) Then… Complete reps of: 10-9-8-7-6-5-4-3-2-1 Ground 2 OH, 115/73 C2BRead More