Old (WO)Man Strength Sumo Deadlift 3-3-3 Then……. AMRAP 17 Minutes 10 KB SA Floor Press (5 per arm) 70/53 15 SA KB Sumo Deadlift 20 SA KB Hang Clean and Jerk (10 per arm) 200m KB Front Rack Carry (switch at 100m)Read More

Flight Simulator (15 min cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Then… 15 min AMRAP 5 Sandbag Ground 2 Over Shoulder, 100/75 10 Wall Ball Shots, 20/15 15 Sit-upsRead More

10 Minutes of Handstand Practice- Static Holds, Walks, Freestanding Then…. 10-9-8-7-6-5-4-3-2-1 Clean and Jerk- weight increases as reps decrease *2 Ring Muscle Ups after each round Men: 135/145/155/165/175/185/195/205/215/225 Women: 83/93/103/113/123/133/143/153/163/173Read More

Box Step-ups: 3 x 10 Bicep Curls: 3 x 10 Then… IN ANY ORDER 3 Rounds 200m Run 20 Box Jumps 2 Rounds 15/10 Cal Bike 15 C2B Pull-ups 1 Round 50 Reverse Deficit Lunges, 95/63 50 Deficit Push-upsRead More

Work up to moderate to heavy weight in the unbroken complex: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Then….. No Break Between AMRAP 8 Minutes 20 Alt DB Thruster 50/35 20/15 Cal Row or Ski AMRAP 8 Minutes 20 Alt DB Hang Snatch (Squat) 50/35 20/15 Cal Row or SkiRead More

Front Squat: 5-5-5 (78-83%) Then… For Time 42 Hang Power Cleans, 115/73 42 Toes 2 Bar 42 Shoulder 2 OH, 115/73 42 HSPURead More

Virtual Yoga: 8am w/Brantlee Oly: 9am w/TJ Endurance: 10:15am w/TJ Endurance: 5 Rounds 40 Double Unders 300m Run 25 Air Squats 200m Run 15 Push-ups 100m Run 5 Weighted Pull-upsRead More

Snatch: 15 min to heavy single then.. 3 MIN AMRAP 12 Pull-ups 12 Burpee over bar Max Thrusters in remaining time, 95/63 REST 1 MIN 3 MIN AMRAP 12 Thrusters, 95/63 12 Pull-ups *Max Burpee Over Bar in remaining time REST 1 MIN 3 MIN AMRAP12 Burpee over bar 12 Thrusters *Max Pull-ups in remaining...Read More

10 Min of Deadlift warm-up Then… 16 min AMRAP 3 Deadlift, 225/153 5 Toes 2 Bar 10/7 Cal Bike or Ski 15 Wall Ball Shots, 20/14 5 Deadlifts 5 Toes 2 Bar 10/8 Cal Bike 15 Wall Ball Shots 7 Deadlifts 5 T2b 10/7 Cal Bike 15 Wall Ball Shots *Continue adding 2 deadlifts at...Read More

15 Minutes to a heavy Clean Then……In Any Order: 1000m Run 150 Situps 100 Double Unders 50/40 Cal Ski 25 Power Cleans 155/103Read More