Run 1 Mile 100 Pullups (no banded or jumping pullups allowed, ring rows only) 200 Pushups 300 Air Squats Run 1 Mile *may be partitioned any way you’d like* Super RX=Wear a weight vestRead More

Olympic Lifting -Hang Snatch: 4 x 2 @ 80%+ -RDL: 3 x 6-8 Reps (3 sec eccentric + 1 sec pause in stretch) -Jerk(pause in catch): Work to heavy single Endurance 17 Min AMRAP 30/20 Cal Row 15 Burpees Toes 2 Ring Ladder: 5-10-15-20… AND 17 Min AMRAP 30/20 Cal Ski 20 Situps SA DB...Read More

Deadlift: 5-5-5 Then… FOR TIME 400m Run 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15 HSPU 400m Run 9 Deadlifts 9 HSPURead More

WWPF- 35 min AMRAP 50 Cal Bike (mix anyway) 2 Alt Rope Climbs 40 Sandbag Lunges (Mix anyway) 2 Alt Rope Climbs 30 Synchronized KB Swings, 70/53 2 Alt Rope Climbs 20 Sandbag Squats (Mix Anyway) 2 Alt Rope Climbs 10 Synchronized Strict Pull-ups 2 Alt Rope ClimbsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 OHS Then….. El Syd (to be done like The Chief) 5 Rounds of 3 Minute Intervals, 1 Minute Rest Between Each 3 Power Snatches 115/73 6 OHS 9 Ring PushupsRead More

Bench Press: Establish a 1RM Then, 20 Min AMRAP 200m Weighed Run, 45/25 15 Plate Ground 2 OH, 45/25 9 Plate BurpeesRead More

Hang Power Clean 3-3-3 Then…….. 5 Rounds 400m Run 3 Ring Complexes (1 T2 Ring, 1 Ring Muscle Up, 1 Dip) 7 Hang Power Cleans 165/103Read More

Back Squat (wk1) Work to heavy 10RM Then, 2 x 10/split squat @40% 10 Min Ladder 1 Wall Walk 10 DU 2 Wall Walks 20 DU 3 Wall Walks 30 DU *continue this pattern until time runs outRead More

Olympic Lifting -Snatch w/pause 2″ off floor: Work to a heavy -10 Min EMOM 2 Cleans + 1 Jerk Endurance Chipper For Time 125 Air Squats 400m Run 100 SA Push Press, 50/35 400m Run 75 Box Jumps, 24″/20″ 400 Run 50 Pull-ups 400m Run 25 BurpeesRead More

16 Min AMRAP 12 Sandbag Ground 2 OH, 100/75 12 Single Leg Squats (scale w/ lunges) 12 Toes 2 Rings 16 Min AMRAP 100m SA OH Carry 200m SA Farmers Carry 300m RunRead More