Bench Press Test 1 RM Then…. 4 Rounds 30 Wall Balls 20 Toes To Bar 10 DB Snatch-Heavy Read More

15 MIN to a heavy: 1 snatch pull + low hang snatch + 1 OHS Then…. “Neleh” 3 Rounds 12 C2B Pull-ups 21 KB Swings, 70/53 400m Run *End of 3rd Round, 1 Legless rope climb for your timeRead More

Front Squat: Test 1 Rep Max Then…. AMRAP 15 Minutes  5 Curtis P’s (power clean, lunge, lunge, push press=1 Rep) 95/63 10/8 Cal Bike or Ski 15 Burpees to Target Read More

OLYMPIC LIFTING – Hang Snatch: 2-2-2-2-2 – 2 Cleans + 1 Jerk: Work to a heavy ENDURANCE – 35 min AMRAP 100 DU 75 DB Hang cleans (1 DB) 60 Wall Ball Shots 35 Pull-ups 15 Burpee Box Jumps *RUN 400m @ 5:00 – 10:00 – 15:00 – 20:00 – 25:00 -30:00Read More

AMRAP 32 Minutes  16 Bench Press 135/93 160m Farmer Carry -heavy 16 Cal Bike 160m Sandbag Carry 16 Tire Flips 160m Run 16 Cal Ski 160ft handstand walk(inside) or 160m OH Plate carry 55/35(outside) *guesstimate 160m as just short of the fence line  Party at Noon!Read More

Wacky Wiser Partner Friday 60/50 Cal Bike (split cal anyway/same bike) 42 Deadlifts, 225/153 30 MU 60/50 Cal Bike 30 Deadlifts, 275/203 20 MU 60/50 Cal Bike 14 Deadlifts, 315/243 10 MURead More

AMRAP 30 Minutes  10 Wall Climbs 15 Strict Pull-ups 20 Box Jumps 24/20 25 GHD Situps or abs of your choice 30/25 Cal Row/Ski or 600m run Read More

A. Incline bench 3×4 B. Pec Fly Burnouts x3 Then…. 100 Db Hang Snatch 50/35 100m Sandbag Carry 100/75 100 Double Unders 100m Sandbag Carry   100 Db Lunges 100m Sandbag CarryRead More

15 min to a heavy: 1 Clean Pull + 1 Low hang Clean + 1 Jerk Then… 6 Rounds 1 Legless Rope Climb 4 Power Cleans, 205/153 8 Burpees over BarRead More

Front squat 2 Rep max Then 2×2@95% Then….. AMRAP 16 Minutes -Happy 16th birthday to Jackson! 5 Power Snatch 95/63 10 OHS 16 Toes to Ring 200m Run Read More