10 MIN EMOM 1 Snatch + 1 Hang Snatch Then…. For Time: 18 MIN AMRAP 100 DU 75 Power Snatches, 75/53 50/40 Cal Bike Max Reps Handstand Push-upsRead More

Every 90s for 20 Minutes perform 3 front squats. Increase weight each set 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. 30 Muscle ups for time Or 50 Burpee Pullups for time Or 75 Ring Rows and 75 PushupsRead More

Olympic Lifting -2 Snatch High Pulls + 1 Power Snatch: Work to a heavy -Jerk: 5 sets x 2 reps Endurance 12 MIn AMRAP LADDER SKi Ladder (100m , 200m , 300m ….) SA DB Hang Snatch (10 , 20, 30….) 12 Min AMRAP 15 Cal Bike 15 Target Burpee 12 Min AMRAP 1 Mile...Read More

5 Rounds-5 Minutes, 2 Minute rest between Double Unders  Sit-ups Max reps Clean and jerks with remaining time 185/133 Double unders and sit-ups follow Annie Rep scheme So 1st interval is 50 Doubles and 50 Situps Second interval is 40 and 40 Then 30, then 20, then 10Read More

WWPF “Leftovers” 3 Rounds 30 Synchronized Wall Ball Shots, 20/14 20 Deadlifts, 255/183 (mix reps anyway) 10 Alt Rope Climbs 2 Rounds 1000m Ski (Switch EMOM) 50 Sandbag Ground 2 Shoulder (not over shoulder), 100/75 1 Round 50 Synchronized PistolsRead More

Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry (2 Minute Hold if raining) Bardwell’s Hors D’oevres 30 Burpee Pullups or 15 Bar Muscle Ups Wiser’s Entree 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s Palate Cleanser 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges 45/25...Read More

EMOM 15 Minutes -Switch movements each minute 4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm, Alt Cash out: Burn out Bench Press 70% of part 1 for as many reps as possible  Then…. Grace 30 Clean and Jerks for time 135/93Read More

15 Min to work to a heavy complex: 1 Snatch + 2 OHS Then… “Super Jackie” – For Time 1000m Row or Ski 30 Snatches, 135/93 15 Ring Muscle UpsRead More

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. Happy birthday to Ron...Read More

Olympic Lifting -2 Cleans + 1 Jerk: work to a heavy Then….Work on your weakness: -Snatch Grip RDL: 3 x 5 Or – Snatch Balance: 3 x 2 Endurance – Happy Birthday Ben! AMRAP 16 11 Burpee Box Jumps 24 Box Step-up and Overs, 50/35 95 Double Unders AMRAP 16 11 Cal Bike 24 KB...Read More