Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40% Then… AMRAP 12 Minutes  100m Farmer Carry 70s/53s 100m Run 10 Pullups 10/8 Cal SkiRead More

Olympic Lifting -No Feet Snatch (Starting w/ feet in catch position): 7 x 1 – working to heavy -Bear Complex: Work a heavy Power Clean + Front Squat + Jerk + Back Squat + Jerk Endurance 1 Mile Run Then… 10 Rounds 1 Rope Climb 6 Burpees 2 Target 12 Sandbag Walking Lunge Steps Then…....Read More

AMRAP 30 Minutes  100m Trap Bar Carry 55s/35s 300m Run 50 GHD Sit-ups or abs of choice 300m Run 2 Mile Bike  300m Run 10 Muscle ups or Pullovers or skill of choice 300m Run Read More

“Wacky Wiser Partner Friday” 0:00 – 20:00 (20 min amrap) 30 Hang Cleans, 135/93 (mix reps anyway) 15 Synchronized Hurdle Jumps 30 Shoulder 2 OH, 135/93 (mix reps anway) 15/15 Drag Rope DU Relay 22:00 – 30:00 (8 min YGIG amrap) 5 DB Hang Squat Cleans, heavy 5 HSPURead More

AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Burpee over Wall 15 Decline Pushups (feet elevated) 20/15 Cal SkiRead More

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