Deadlift 3×6@85% Then 1x Max Reps at 80% Then….. 4 Rounds 10/8 Cal Bike 15 Ring Pushups 20 Drag Rope Crossovers 25 Wall BallsRead More

15 Min to a heavy complex: 1 Snatch + 1 Hang Snatch + OHS 15 Min AMRAP 1 Rope Climb 3 Hang Snatch, 115/73 3 Box Jumps, 30″/24″ 1 Rope Climb 6 Hang Snatch 6 Box Jumps 1 Rope Climb 9 Hang Snatch 9 Box Jumps **Continue this pattern until time runs out Total Reps:...Read More

Back Squat Week 5 1 x5 @88%+ 2 x2@93%+ 2 x1@95%+ Then….. Jackie 1000m Row 50 Thrusters 45/33 30 PullupsRead More

Olympic Lifting -12 Min EMOM 1 Snatch Pull + 1 Snatch -Clean & Jerk: 5 x 1 @85%+ Endurance – For Time 400m Run 100 walking lunges 250m Row or Ski 400m Run 80 DB/KB Push Press 250m Row or Ski 400m Run 60 Alt Russian Kb Swings 250m Row or Ski 400m Run 40...Read More

Partition Any Way: 35 Minute Cap 300 Double Unders 2 Mile Run 100 Toes to Bar/GHD Sit Ups/Weighted Sit Ups or combination of any Ab movement (example: 4 rounds 75 doubles, 800m run, 25 Toes to bar)Read More

WWPFriday THE 13TH “Runway Jason” – partner edition 300m/300m Run relay 100 Synch Air Squats 5 Bar Muscle-ups 300m/300m Run Relay 80 Sandbag Lunges, 100/75 10 Muscle-ups 300m/300m Run Relay 60 Synch Air Squats 15 Muscle-ups 300m/300m Run Relay 40 Sandbag Box Step-overs, 100/75 (24″/20″) 20 Muscle-upsRead More

Happy Birthday to Charles! AMRAP 28 Minutes 28 KB or DB Bench Press-Heavy 28 Cal Bike 28 Burpees 28 Cal Ski 2 X 28′ Sandbag Carry (up and back) -Heavy 28 Toes to BarRead More

Deadlift (WK 3) 3 x 6 @ 80% 1 x max reps @ 77% 10 Min AMRAP Ladder SDHP, 70/53 (Reps increase by 10 each round: 10-20-30…) 12/9 Cal Ski —-Rest 2 Min—– 10 Min AMRAP Ladder Wall Ball Shots, 20/14 (Reps Increase by 10 each round:10-20-30…) 4 Wall ClimbsRead More

EMOM 10 min 2 hang cleans + 1 Jerk For Time 400m Run 21 Hang Cleans, 135/93 9 Burpees over bar 400m Run 15 Hang Cleans 15 Burpees over bar 400m Run 9 Hang Cleans 21 Burpees over barRead More

Back Squat Week 4 1×5 @88% 2×2 @90-93% 2×1 @95%+ Then…… AMRAP 12 Minutes 2 Muscle Ups (Ring or Bar) 4 Back Squats 225/153 6 Box Jump Over 30/24Read More