Step-ups: 3 x 8 Bicep Curls: Accumulate 50 reps Then… FOR TIME 45 Pull-ups 30 Step-ups, 24/20 (70/53) 30 Strict Ring Dips 30 Box Jumps, 24/20 15 Ring MU 30 Hurdle Jumps, 24/20Read More

Power Clean 1-1-1 Then…… In Any Order: AMRAP 18 Minutes 20 Power Cleans 185/133 30 Sandbag over Shoulder 100/75 40/30 Cal Bike 50 BurpeesRead More

Front Squat: 3-3-3 (88-91%) Then… For Time 42 OH Lunges, 50/35 21 Toes 2 Bar 12 Wall Climbs 30 OH Lunges 15 T2B 9 Wall Climbs 18 OH Lunges 9 T2B 6 Wall ClimbsRead More

8am: Virtual Yoga 9am: Olympic Lifting Technique 10:15am: Endurance 5 Rounds 20 Ring Rows or Pull-ups 30 Push-ups 40 Situps 50 Air Squats Run 600mRead More

Strict Press/Floor Press/Bench Press 5-5-5 Then……. Every 5 Minutes for 25 Minutes: 400m Run (can sub with row or ski) 20 Wall Balls 15 Burpees *Rest the remaining timeRead More

10 min of Handstand walk practice THEN… WWPF (option to work by yourself) AMRAP 20 Min 15/10 Cal Bike Relay 30 Synchronized Kb Swings, 53/35 50/50 DU Relay 12 Synchronized Strict Pull-upsRead More

EMOM 10 Minutes 1 Clean Pull 2 Hang Cleans Then….. 5 Rounds 10 Deadlifts 155/103 10 Hang Power Cleans 10 Toes to BarRead More

Single Leg RDL: 3 x 10 Skull Crushers: 3 x 10 Then… For Time 400m Run 40 HR Pushups 30 Front Rack Lunges, 95/63 300m Run 30 HSPU 20 Front Rack Lunges, 115/73 200m Run 20 S2OH, 135/83 10 Front Rack Lunges, 135/83 100m RunRead More

Snatch 1-1-1 Then…… 3 Rounds 10 Bar Muscle Ups 15 Snatch 115/73 20 Box Jump Over 24/20Read More

Front Squat: 5-5-5 (80-85%) Then… 4 Min AMRAP 25 Front Squats, 95/63 Max SA Deadlift Burpees, 50/35 ——— 2 min rest——— 4 Min AMRAP 20 Front Squats, 115/73 Max SA DB Push Press, 50/35 ———2 min rest———- 4 Min AMRAP 15 Front Squats, 135/83 Max SA Devils Press, 50/35Read More