WWPF Running Clock 0:00 – 12:00 – Relay Style 9 DB Deadlits, 50s/35s 7 DB Hang Cleans, 50s/35’s 5 DB S2OH, 50s/35s 14:00 – 26:00 (12 min AMRAP) 30 Synchronized Pistols 20 G2OH, 165/123 (mix anyway) 10 Alt Rope Climbs 28:00 – 36:00 (8 min AMRAP) Accumulate as many sandbag lunges as possible, 100/75 *1...Read More

10 Min EMOM Snatch Pull + Snatch + OHS Then…. For Time 100 Double Unders 21 OHS (modify with front or back), 95/63 12 Chest 2 Bar Pull-ups 100 Double Unders 15 OHS 12 Chest 2 Bar Pull-ups 100 Double Unders 9 OHS 12 C2B Pull-upsRead More

Strict Press 5-5-5 Then….. 4 Rounds of 3 Minute AMRAPs , alternate versions every round Rounds 1 and 3 16 Alt Devil Press 50/35 Max Cal Bike (must pedal in standing position) And…… Rounds 2 and 4 20/15 Cal Seated Bike Max Alternating Devil Press *each round is to be a sprint. 2 Minute rest...Read More

EMOM 10 MIN Clean Pull + Clean + Hang Clean Then… 3 Rounds 400m Run 21 Box Jumps, 24/20 15 Toes 2 Rings 9 Power Cleans, 155/103Read More

Front Squat: WK 1 Work up to heavy single 90-95% Then, 2 x 5 @80% THEN… 10 MIn AMRAP 10 Thrusters, 95/63 10 Ring DipsRead More

9am OLY 10:15am ENDURO 11:15 IN PERSON YOGA 17 min AMRAP – OUTDOORS 100m SA OH Carry OR Farmers Carry 20 SDHP 300m Run 17 min AMRAP – INDOORS 25 Wall Ball Shots 25 Box Jump Overs 25 Cal SkiRead More

Complete the following for quality in groups of 3 10-9-8-7-6-5-4-3-2-1 Bench Press, (BW) (3/4BW) Banded Push-ups Skull Crushers, DB 10-9-8-7-6-5-4-3-2-1 Deadlift, Mod Heavy (70%) SA KB Row (complete all reps on R & L) Bicep CurlRead More

WWPF 12 Min AMRAP (switch every 5 reps) 20 Strict Pull-ups 20 Planking Burpees 20 Hang Cleans, 135/83 12 Min AMRAP (synchronized) 15 C2B Pull-ups 15 Target Burpees 15 Front Squats, 135/83 12 Min AMRAP (Alt Reps) 10 BMU 10 Burpees 10 Shoulder 2 OH, 135/83Read More

Snatch: 2-2-2 Then… 3 Rounds 80 Double Unders 40 KB Snatches, 53/35 20 Toes 2 BarRead More

Old School Strength and Conditioning AMRAP 17 Minutes 10 Strict Press 115/73 100m Farmer Carry 70s/53s 300m Run And…… AMRAP 17 Minutes 100m Prowler 135/90 100m Sandbag Carry 100/75 300m RunRead More