WWPF 0:00-10:00 Work to a heavy deadlift (not 1rm) 12:00 – 30:00 (18 Min AMRAP) 30 Deadlifts, (225/153 (mix anyway) 20 Synchronized Wall Ball Shots 10 Alt Burpee MU 30:00 – 36:00 (6 min AMRAP) Max Drag Rope DU Max Cal SKi *Must switch movements EMOMRead More

AMRAP 35 Minutes -Wear a Ruck or Vest (30/20) the whole time and can go in any order 200m Sandbag Carry (yes, with your ruck) 2 Minute Plank Hold 800m Ruck Run 20 Burpees Over Wall(more burpees) 1000m Row 50 PushupsRead More

6×5 RDL with 2 second pause at bottom 6×5 Strict Pull-up with 2 second pause  Then…. 3 Rounds 20 T2B 20 Burpees to Target 400m RunRead More

Running Clock 0:00 – 15:00 Work up to a heavy squat clean 18:00 – 26:00 (8 Min Ladder: 1-2-3-4-5-6……) Squat Clean, 155/113 Box Jump, 30″/24″ 27:00 – 33:00 (6 Min AMRAP) 5 Burpee Broad Jumps, 6′ 1 Legless Rope Climb, 15’/12′Read More

Back Squat 4×4 Then…. Happy Birthday to Coach Jess!!! AMRAP 15 Minutes  31 DB OH Lunges 50/35 31 Pullups 31 Cal Bike or Ski 31 HSPURead More

OLYMPIC LIFTING -Snatch first pull + Snatch Pull + Snatch  -2 Power Cleans + Push Jerk ENDURANCE “Fight Gone Long” – 3 Rounds 25 SDHP, 70/53 25 Push Press, 45/33 25 box Jumps, 24/20 25 Wall Ball Shots, 20/14 25 Cal Row/Ski *After each round, add 400m Run Example: Round 1 = 400m run Round...Read More

In Honor of the late Michael McClintock-His birthday is this Monday 10-9-8-7-6-5-4-3-2-1-2 57 Reps total, which was his age at the time of his death Deadlift Hang Clean Double Unders after each round 100-90-80-70-60-50-40-30-20-10-20 Not for time, for quality  Start with 135/93 and try to add weight each round, as the rep scheme goes down. ...Read More

WWPF – AMRAP 35 50 Sandbag Ground 2 OS, 100/75 (mix anyway) 100m Sled Push Relay (each do 100m) 300m Run Relay (each do 300m) 30 Hang Cleans, 135/93 (mix anyway) 100m Sled Push Relay 300m Run Relay 10 Synchronized BMU 100m Sled Push Relay 300m Run RelayRead More

5 Rounds 5 Minute Rounds, 2 Min Rest  25/20 Cal Row 50 Air Squats 50 Double Unders *Max Devil Press with Remaining Time 50/35 Cash Out: 150 Sit UpsRead More

6×5 RDL with 2 second pause at bottom 6×5 Strict Pull-up with 2 second pause  Then…. AMRAP 15 Minutes  10 Wall Climbs  100m Run 15 Ring Pushups 100m Run 20 Push Press 75/53 100m RunRead More