WWPF – 32 MIN AMRAP “Squat Together, Fall Together” 10 Synch Front Squats, 185/123 10 Strict Pull-ups – partner hangs (mix anyway) 20 Synch Pistols 20 T2B-partner hangs (mix anyway) 30 Synch Wall Ball Shots, 20/14 30 Cal Ski, (mix anyway)Read More

Deadlift: Top set of 8 (try to increase weight from last week) Then… 1 x max reps @90% of 8rm Then….. “Snatch & Collapse” – For Max Reps (21 min time cap) 1000m Row 60 DB Snatches, 50/35 800m Run 30 HSPU 400m Ski Max MU in remaining timeRead More

1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read More

Work To A Heavy Complex: Clean + Hang Clean + Jerk Then… For Time 400m Run 21 Hang Cleans, 135/93 12 burpees over 400m run 15 Hang cleans, 155/113 12 Burpees over bar 400m Run 9 Hang cleans, 185/133 12 Burpees over barRead More

Back Squat: (wk2) 4×4@80% *last set= max reps Then… “Fran” 21-15-9 Thruster, 95/63 Pull-upRead More

Endurance– AMRAP 35 30 DB hang snatch 30 Situps  30 Cal Ski 20 DB OH Lunges 20 Toes 2 Rings 20 Cal Bike 10 Db Devils Press 10 GHD Situps 10 40’Shuttle RunsRead More

NO CLASSES / OPEN GYM ONLY BUTTERFLY RUN 5K / 1 MILE WALK / RANDOM RUCK DISTANCE Date: Saturday, April 4th, 2026 Location: Great Valley High School Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located...Read More

WWPF – 35 min AMRAP 50 KB Swings (partner holds KB), 70/53 100m Farmers Carry relay, 70’s/53’s 40 Toes 2 bar (partner hangs) 100m Farmers Carry relay, 70’s/53’s 30 Shoulder 2 OH, 135/93 (mix reps anyway) 100m Farmers Carry relay, 70’s/53’sRead More

Deadlift (wk 1): Establish a top set 8  Then…. 1 x max reps @90% Then…. For Time 30 Wall Ball Shots, 20/14 15 Cleans, 135/93 (55+: 115/73) 30 Wall Ball Shots 10 Cleans, 185/123 (55+: 155/103) 30 Wall Ball Shots 5 Cleans, 205/153 (55+: 185/123)Read More

1a. Bench Press : 3 x 10@ 65-70% 1b. DB Bicep Curl: 3 x 8-12 reps Then…. “Mid-Week Mover” – (1 min break between amrap’s) 4 Min AMRAP 400m Run  Max Reps Deficit Push-ups 4 MIN AMRAP 400m Run Max Reps Jumping Pull-ups (RX=above max reach) 4 MIN AMRAP 400m Run Max Reps Rotational Ball...Read More