Front Squat 8RM Then 1×8@90% Then…. Leg Jackie 2000m Bike (2km on Echo/1.25miles on assault) 50 Thrusters 75/53 30 Pistols (15 per leg)-no pistol=barbell lunges *Coach’s note: can run in heats in big classes Read More

OLY Low Hang Snatch (pause below knee): 4 x 1 @ 75%+ Clean and Jerk: 4 x 1 @ 85%+ ENDURANCE For Time 1600m Run or Row 100 Air Squats 1200m Run or Row 75 Kb Swings 800m Run or Row 50 GHD Situps or Weighted Situps 400m Run 25 Burpee PullupsRead More

Compare to your score on 12/16/23 and try to end heavier Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Bike or Ski after each round* Start the round of 10 with 60% of your 1 RM and try...Read More

WWPF – 40 Min CAP 1000m Row (switch as needed) – partner holds db’s 90 DB Push Press, 50’s/35’s – mix reps anyway 400m Sled Push, 55/35 – push around 400m loop 1000m Row (switch as needed) – partner hangs 60 T2B – partner hangs / mix reps anyway 300m Sled Push, 55/35 – push...Read More

15 Minutes to a Heavy Clean Then…. 5 Rounds 75 Double Unders 21/15 Cal Bike 5 Front Squats 225/153 (Clean it if you mean it, but can be taken from rack if necessary)Read More

RDL 3×6 Strict Press 3×6 Then… Fight Gone Ok-ish 3 Rounds, 1 Minute at each station Wall Balls 12 feet/10 feet Handstand Walk (scale with hs hold or OH carry) Cal Ski Burpees GHD Sit Ups/Leg Raises/Wtd Sit-up RestRead More

10 MIN EMOM 1 Power Snatch + 1 Hang Snatch + 1 OHS 18 MIN AMRAP 1 Legless Rope Climb 6 Box Jumps, 30/24 12 Pull-ups 18 DB Snatches, 50/35Read More

Front Squat 8 Rep Max then 1×8 @85% Then…. Heavy Chief 5 Rounds AMRAP 3 Minutes  3 Power Cleans 185/133 6 Pushups 9 Air Squats  Rest 1 minute between each round Start where you left off each round Read More

Olympic Lifting -Snatch w/pause 2″off floor: 5 x 1 @75%+ -Clean (Off Blocks):5 x 3 Endurance For Time 50 Box Jumps 100 SA Farmers Carry, heavy 50 Jumping Lunges 200m SA Farmers Carry 50 Plate Ground 2 OH, 45/25 400m SA Farmers Carry 50 Plate Ground 2 OH 200m SA Farmers Carry 50 Jumping Squats...Read More

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven...Read More