WWPF 0:00 – 5:00 Max Clean & Jerk, 95/63 5:00 – 10:00 Max Cal Bike (mix cal anyway) 10:00 – 15:00 Max Clean & Jerks, 135/93 15:00 – 20:00 Max Drag Rope DU (mix reps anyway) 20:00 – 25:00 Max Clean & Jerks, 165/123 25:00 – 30:00 Max 100m Runs (Relay Style) 30:00 – 35:00...Read More

In Any Order AMRAP 12 Minutes 10 Strict Pullups 20 KB Gorilla Rows 53’s/35’s -Alt Arms 40 Split Squats 95/63 AMRAP 12 Minutes 15 Leg Raises 15 Russian Twist (30 taps) 15 Turkish Situps 45sec Hollow Body Hold AMRAP 12 Minutes 12/10 Cal Ski 20 Burpees to TargetRead More

a. RDL 3×6 b. Strict Press 3×6 Then… Belated Earth Day-365 80 Wall Balls 70 KB Swings 53/35 60 Box Jumps 50 Pushups 40 Toes to Bar 30 Burpees Over KB 20 GHD Sit Ups 10 Kipping HSPU 5 Strict HSPURead More

20 MIN EOMOM 200m Run + 1 Snatch + 1 Hang Snatch Then… 10 Min AMRAP 12 Hang Snatches, 95/63 8/6 Cal Ski 3 MURead More

Front Squat 8RM Then 1×8@90% Then…. Leg Jackie 2000m Bike (2km on Echo/1.25miles on assault) 50 Thrusters 75/53 30 Pistols (15 per leg)-no pistol=barbell lunges *Coach’s note: can run in heats in big classes Read More

OLY Low Hang Snatch (pause below knee): 4 x 1 @ 75%+ Clean and Jerk: 4 x 1 @ 85%+ ENDURANCE For Time 1600m Run or Row 100 Air Squats 1200m Run or Row 75 Kb Swings 800m Run or Row 50 GHD Situps or Weighted Situps 400m Run 25 Burpee PullupsRead More

Compare to your score on 12/16/23 and try to end heavier Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Bike or Ski after each round* Start the round of 10 with 60% of your 1 RM and try...Read More

WWPF – 40 Min CAP 1000m Row (switch as needed) – partner holds db’s 90 DB Push Press, 50’s/35’s – mix reps anyway 400m Sled Push, 55/35 – push around 400m loop 1000m Row (switch as needed) – partner hangs 60 T2B – partner hangs / mix reps anyway 300m Sled Push, 55/35 – push...Read More

15 Minutes to a Heavy Clean Then…. 5 Rounds 75 Double Unders 21/15 Cal Bike 5 Front Squats 225/153 (Clean it if you mean it, but can be taken from rack if necessary)Read More

RDL 3×6 Strict Press 3×6 Then… Fight Gone Ok-ish 3 Rounds, 1 Minute at each station Wall Balls 12 feet/10 feet Handstand Walk (scale with hs hold or OH carry) Cal Ski Burpees GHD Sit Ups/Leg Raises/Wtd Sit-up RestRead More