EMOM 10 3 T&G Snatches Then… Open WOD 14.1 AMRAP 10 MIN 30 Double Unders 15 Power Snatches, 75/53 Then… Cash Out: 50 Cal Bike or SkiRead More

15 Minutes to an 8RM Back Squat Then 1 Heavy Single every 90s, increasing in weight each set 16:30, 18:00, 19:30, 21:00, 22:30 Then….. 3 Rounds 21 Front Squats 115/73 15 Burpees Over Bar 9 Strict HSPURead More

Olympic Lifting -Snatch (pause 2″ off floor): Work to a heavy -Every 2 Minutes for 12 Minutes, complete: 1 Power Clean + 2 Front Squats + 1 Jerk Endurance – For Time 1600m run (4 laps) 120 DU 1200m Run (3 laps) 90 Sit-ups 800m Run (2 Laps) 60 SA DB Hang Clean 2 OH 400m Run...Read More

15 Minutes to a heavy deadlift Then… 8 Rounds 1 Deadlift @80% 5 Strict pull-ups 7 KB Swings 70/53 10 Wall Balls 200m RunRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Build to a heavy Hang Squat Snatch + OHS 15:00 – 35:00 3 Rounds 50 Cal Ski (mix anyway) 20 HSPU (partner holds HS) 10 Synchronized OHS, 135/93 then… With remaining time, accumulate as many Wall Walks + Rope Climbs in remaining time. Partners may not work on...Read More

5 Rounds, 5 Minute AMRAPS, 2 Minute breaks  25 Cal Row 15 Toes to Bar 50 Double Unders Max Reps Box Jump in remaining time (high)Read More

EMOM 15 Minutes  3 Bench Press  10 Pendlay Row 5-8 Strict Pull-up Then…. AMRAP 16 Minutes  0.5 Mile Bike 16 Push Press 95/63 16 Barbell OH Lunge 95/63Read More

15 MIN to a Heavy Complex: 3 Position Clean (High Hip + Hang + Floor) Then…. For Time 400m Run 21 Hang Clean & Jerks, 95/53 9 Burpees over bar 400m Run 15 Hang Clean & Jerks, 115/73 15 Burpees over bar 400m Run 9 Hang Clean & Jerks, 135/93 21 Burpees over barRead More

15 Minutes to an 8RM Back Squat Then 5 Heavy Singles every 90s, increasing in weight each set 16:30, 18:00, 19:30, 21:00, 22:30 Then…. AMRAP 12 Minutes  3 Ring muscle ups 6 kb snatch, Rt 53/35 6 kb snatch, Lft  9 GHD sit-ups or t2 RingsRead More

Olympic Lifting -Clean Pull + Clean (off blocks): 5 x 1 -Overhead Squat: 3 sets of 2 Endurance Choose your own adventure. Do in any order, but you must finish what you start. 100/85 Cal Bike 400m Farmers Carry, 70’s/53’s 1 Mile Run 50 Sandbag Ground 2 Shoulder, 100/75Read More