Choose a Hero: Jerry 1 Mile Run 2000m Row 1 Mile Run Or… Glen without the Burpees 30 Clean and jerks 135/93 1 Mile Run 10 Rope climbs 15’ 1 Mile Run Or…. Holleyman 30 Rounds 5 Wall Balls  3 HSPU 1 Clean 225/153Read More

WBPF EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 20 Minutes-Partner Style-You Go, I Go 2 Muscle Ups 4 Wall Climbs 6 Hang Power Snatch 95/63Read More

AMRAP 10 Minutes -Blame Coach Taylor 15/12 Cal Bike 100 foot Sled Push 135/90 AMRAP 10 Minutes  100m Sprint/100m Jog 10 Minute AB Circuit  5 Strict Toe to Bar 10 GHD Sit-ups or Weighted Sit-ups  15 Leg RaisesRead More

8×3 Deadlifts from 75-90% 5×10 Dips 3 second lower, explosive on the way up Then…. For Time 2 Rounds 800m Run 50 Pushups 25 Box Jump Over 24/20Read More

10 MIN EMOM 2 Cleans + 1 Jerk Then… 5 Rounds of 3 min AMRAP’s (1 min rest after each amrap) 3 T&G Clean & Jerks, 135/93 6 Burpees over bar 9 Pull-upsRead More

Back Squat 3×8 Then….. AMRAP 15 Minutes  30 Kb swings 53/35 20 Kb OH Lunge 10 Kb Push press per arm 5 weighted strict pullup with kb (hook kb on foot)Read More

Olympic Lifting -3 Position Snatch (High Hip + Hang + Floor): Work to a heavy -Clean + Jerk: Work to a heavy Endurance- 2 Rounds 400m Run 50 Wall Ball Shots, 20/14 800m Bike 400m Run 50 DB Snatches, 50/35 800m Ski 400m Run 50 Burpees 800m RowRead More

Bench Press Heavy Single Then…. AMRAP 20 Minutes  5 Bench Press @65% 100m Sandbag Carry -Heavy 300m RunRead More

WWPF -Happy Birthday Sheldon 3 Rounds 8 Alt Thrusters, 185/123 22 Synchronized T2B 84 Drag Rope DU (mix anyway) Then….. 2 Rounds 40 Front Squats, 165/113 40 HSPU (partner holds HS) Then… 1 Round 40 Ground 2 OH, 135/93Read More

AMRAP 35 Minutes Wearing a Ruck Pack 30/20 500m Row 200m Farmer Carry 53s/35s 400m Ruck Run  100m Front Rack Carry 53s/35s 20 Burpees over Ruck Pack 50 Step Ups 24/20 *only take pack off for burpeesRead More