Olympic Lifting -Snatch 2″off floor + Low Hang Snatch: work to a heavy -1 Clean Pull + 1 Clean & Jerk: work to a heavy Endurance AMRAP 32 MIN 600m Run or row 50 Air Squats 40 KB Swings, 53/35 30 Box Jumps, 24/20 20 SA KB Shoulder 2 OH, 53/35 1 Rope ClimbRead More

Running clock 0:00-10:00  Hang clean-Heavy single  12:00-22:00 AMRAP 10 Minutes  5 Strict HSPU 10/8 Cal Ski 15 Pistols 24:00-34:00 AMRAP 10 Minutes  5 Thrusters 135/93 10/8 Cal Bike 50 Double UndersRead More

Wacky Wiser Partner Friday For Time (34 min Cap) 42 Sandbag Ground 2 Shoulder, mix reps anyway, 100/75 21 Synchronized BMU 30 Sandbag Ground 2 Shoulder 15 Synchronized BMU 18 Sandbag Ground 2 Shoulder 9 Synchronized BMU Then… Row For Max Distance (Switching EMOM) (Complete 5 synchronized burpees @500m, 10 burpees @ 1000m, 15 burpees...Read More

AMRAP 30 Minutes with Ruck 25/15lbs 800m Ruck 55 Kb Clean and Press 53/35 55 Box Step Ups-Knee Height 100m Forward Sled Pull 55/35 100m Backward sled pull  55 Pushups  *keep ruck bag on for everything Read More

EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row 10/arm Minute 3: L-Sit Hold Then… 3 Rounds 400m Run 20 Toes to Bar or GHD Sit-ups 100ft Lunge 53/35 kettlebell Read More

16 min EMOM Every 2 minutes, complete 200m run + snatch highpull + power snatch + OHS Then…. 21-15-9 Power Snatch, 95/63 HSPURead More

Hard Labor Remix Remix 5 Rounds 10 Tire Flips 100m Sandbag Carry-Bear Hug 100/75 400m Run 10 Strict pull-ups 10 Hang Power Cleans 135/93 10 Front Squats 135/93Read More

AMRAP 30 Minutes  300m Sandbag Carry 300m Run 200m Sled Pull 90/45 200m Run 1 Clean or Snatch-Heavy 100m RunRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Deadlift: Work to a heavy 5 15:00 – 30:00 (15 MIN AMRAP – YGIG) 1 Rope Climb 3 Deadlifts, 275/203 5 Burpees over bar 30:00 – 36:00 (6 min AMRAP) 8 Synchronized Pistols 8 Synchronized T2BRead More

AMRAP 20 Minutes  2 Muscle Ups  4 OHS 95/63 6 Box Jumps 24/20 Cash Out: 1 Mile RunRead More