Deadlift: Test 1 RM Then…. AMRAP 13 Minutes 12 Deadlifts 155/103 9 Hang Power Cleans 6 Front Squats  0.5 Mile Bike or 400m RunRead More

10 MIN EMOM: Snatch Pull + Snatch + Hang Snatch Then…. 3 Rounds For Time 15 Power Snatches, 95/63 15 Toes 2 bar 15 Burpees over barRead More

Front Squat Program Week 1 Front Squat 10 RM Then 1×10@85%  Then…. AMRAP 15 Minutes 5 Bar Muscle Ups 10 Box Step Over 50/35lb 15 DB Hang Clean and Jerk 50/35Read More

Olympic Lifting -Every 2 Minutes for 12 minutes: 1 Power Clean + 2 Front Squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – For Time 100 Double Unders 800m Run 50 SDHP, 70/53 100 Double Unders 800m Run 75 Push Press, 45/33 100 Double Unders 800m Run 100 Wall Ball Shots, 20/14Read More

For Time: 20 Bench Press 185/123 750m Ski  40 Burpee Pull-ups  2 Mile Bike 50 GHD Sit-ups or 100 regular sit-ups  800m Run 60 DB Hang Split Snatch-HeavyRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy Hang Squat Clean 15:00 – 30:00 (15 min AMRAP/ YGIG) 3 DB Hang Squat Cleans, heavy (2db’s) 6 Burpees over DB 9/7 Cal Bike 31:00 – 36:00 (5 min AMRAP) Max Ring MURead More

AMRAP 30 Minutes -Ashley White AMRAP Remix 1 Snatch 165/113 3 Rope Climbs 15’ 10 T2B 21 OH Lunge 45/25 400m RunRead More

EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold Then…. AMRAP 18 Minutes  100m Farmer Carry Box jump obstacle course 200m Sled Pull Box jump obstacle course 100m Sandbag Carry  Box jump obstacle course *each coach holds the rights to change...Read More

5 Rounds 400m Run 10 Chest 2 Bar Pullups 25′ Handstand Walk 10 DB Snatches (from floor), HeavyRead More

Back Squat Test 1RM Then…. 21-15-9 Power Clean 135/93 Front Squat Ring Dip Read More