Olympic Lifting 1 Snatch Pull + 1 Low Hang Snatch (below knee): Work to a heavy single Jerk: 5 x 1 – all working sets @85%+ ENDURANCE: 30 Min AMRAP 90 Drag Rope DU 70 Sit-ups 50 Push-ups 30 Med Ball Cleans 10 Wall Climbs *Run 400m @5:00-10:00-15:00-20:00-25:00Read More

Happy 30th Birthday to Coach Jess!! ForTime: 30 Box Jumps 24/20 30 DB Hang Snatch-Heavy 30 HSPU 30 DB OHS 30 T2B 30 Burpee Box Step Up and Over with DB (same db as snatch) 30 Cal Bike 30 Devil Press-Alternating arms 300m Run 30 SA DB ThrustersRead More

WWPF – For Time 60/60 DU Relay 120 DB Lunges, 50’s/35’s (split reps anyway) 60/60 DU Relay 100 Chest 2 Bar Pull-ups (split reps anyway) 60/60 DU Relay 80 DB Power Cleans, 50’s/35’s (split reps anyway) 60/60 DU Relay 40 Synchronized Target Burpees 60/60 DU Relay 20 Rope Climbs (Split reps anyway)Read More

2 Rounds 5 Hang Snatch 165/113 1000m Row 5 Hang Snatch 1000m Run 5 Hang Snatch 1000m SkiRead More

Deadlift: Week 2 3 x 8 @ 77% 1 x max reps @ 75% 3 Rounds 400m Run 25 KB Swings 400m Run 25 GHD or Weighted Sit-upsRead More

15 Min to heavy squat clean thruster Then…. 16 Min AMRAP 1 MU 3 Front Squats, 135/93 3 Push Press, 135/93 2 MU 6 Front Squats 6 Push Press 3 MU 9 Front Squats 9 Push Press 4 MU 12 Front Squats 12 Push Press *Continue this pattern until time runs outRead More

Back Squat Week 3: 1×5@ 85% 2×3@90% 2×1 @95% Then…. AMRAP 13 Minutes 800m Bike (.5 miles on Assault Bike/.8 km on Echo Bike) 20 Burpees 10 Ring DipsRead More

Olympic Lifting -Snatch w/ Pause 2″ off Floor + pause in catch: Work to a heavy single THEN…. 10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Bardwell’s Birthday Endurance AMRAP 17 Min 10 Burpee Box Step-overs, 50/35 1 Legless Rope Climb OR Strict MU 77 Double Unders AMRAP 17 Min 400M...Read More

CFWC Combine 5 Rounds-Rest 2-3 Minutes between Rounds 400m Sprint Max Reps Bench or Floor Press -Bodyweight/75% BW Max Reps Back Squat -Bodyweight 50m Sled Push-Heavy *Score is number of reps of bench and squatRead More

WWPF 42 Hang Cleans, 155/113 21 Synchronized Strict Pull-ups 30 Hang Cleans 15 Synchronized Strict Pull-ups 18 Hang Cleans 9 Synchronized Strict Pull-ups 9 Strict HSPU (Partner holds HS) 18 KB Hang Squat Cleans, 53’s/35’s 15 Strict HSPU (Partner Holds HS) 30 KB Hang Squat Cleans 21 Strict HSPU (Partner holds HS) 42 KB Hang...Read More