A. Incline Bench 3×6 B. Pec Fly Burnout X3 Then….. 3 Rounds 500m Row 3 Rope Climbs 15’ 20 DB Hang Clean-Heavier than usual 20 DB Push Press Read More

5 Rounds of 5 Min AMRAPS CASH IN TO EACH ROUND: 200m Run 3 Power Snatches, 135/93 6 C2B Pull-ups 9 Box Jump Overs, 24/20 **REST 2 MINUTES AFTER EACH ROUND. PICK UP WHERE YOU LEFT OFFRead More

Front squat 4 Rep Max Then 2×4@90-95% Then…. AMRAP 15 Minutes  10 HSPU  20 Wall balls 30 Double Unders Read More

Olympic Lifting Snatch Pulls: 1-1-1-1-1 (100-110+%) 2 Cleans + 1 Jerk: Work to a heavy Endurance – AMRAP 35 50 Jumping Squats 400m run 40 SA DB Push Press 400m Run 30 Toes 2 Rings 400m Run 20 Burpees 400m Run 10 Jumping Pull-ups (rx=above max reach) 400m RunRead More

AMRAP 10 Minutes  100m sprint 100m jog/walk recovery  AMRAP 10 Minutes  10 Alt DB Snatch-Heavy 25ft HS Walk or cartwheel or OH Carry AMRAP 10 Minutes  10 Strict Pull-ups  20 KB RDL 30 Alt Leg V UpsRead More

Wacky Wiser Partner Friday 32 MIN CLOCK: 400m/400m Run Relay 30 cleans, 135/93 (mix anyway) 50 Toes 2 Bar (partner hangs) 400m/400m Run Relay 30 Shoulder 2 OH (mix anyway) 50 Ring Dips (partner holds bottom of Pushup) 400m/400m Run Relay 30 Clean & Jerks (mix anyway) Max MU in remaining time (1 partner works...Read More

Gale Force-with a 50/35lb Bag  Amrap 30 Minutes  20 Box Step Ups 24/20 23 burpees over backpack 19 Air squats *after the 30 minutes are up, perform 19 air squats together as a group*Read More

A. Incline bench Press 3×6 B. Burnout Bicep Curls x3 Then….. AMRAP 17 Minutes  2 Muscle Ups (any kind) 4 High Box Jumps  8 Kb Swings 70/53 200m Run Read More

EMOM 10 1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch Then…. For Time 100m SA Farmers Carry, 70/53 21 Power Snatches, 95/63 50 Situps 200m SA Farmers Carry (Fence N Back) 15 Power Snatches, 115/73 50 Situps 300m SA Farmers Carry (around parking lot) 9 Power Snatches ,135/83 50 SItupsRead More

Front squat 4 Rep Max Then 2×4@90% Then…. 50 Barbell Lunges 95/63 40/30 Cal Bike 30 C2B Pullups 20 Burpees Over Bar   10 Wall ClimbsRead More