Back Squat: 4 x 5 @ 75-80% *Rest 90 seconds between sets Then, 1 x 30 second hold @ 100% of 1RM 3 Rounds For Time 75 Double Unders 21 Thrusters, 75/53 12 Chest 2 Bar Pull-upsRead More

Olympic Lift Technique Class -EMOM 12 Minutes Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 -Clean and Jerk-work up to heavy single Endurance WOD-Running 39 Minute Clock, no break between workouts AMRAP 13 Minutes 800m (.5 Mile) Bike 30 SA DB Hang Clean and Jerk 15 DB OH Lunges AMRAP 13 Minutes 5 L Sit Pullups 10 Decline Pushups 15...Read More

AMRAP 11 75/50 Cal Row Max Burpees over rower in remaining time AMRAP 11 1200m/1000m Ski Max Rope Climbs in remaining time AMRAP 11 75/50 Cal Bike Max Med Ball Cleans in remaining time , 20/14Read More

WWPF – AMRAP 32 Min 40 Deadlifts, 225/153 40 Synchronized KB Swings, 70/53 30 Front Squats, 185/123 30 Sandbag Step-overs, (24″/20″) Mix Anyway 20 Shoulder 2 OH, 135/83 20 Alt Wall ClimbsRead More

EMOM 10 Minutes 2 Clean Pulls + 1 Low Hang Clean Then…… Muscle Up Annie 50-40-30-20-10 Double Under Sit Up *5 Muscle Ups after each round (ring or bar)Read More

Strict Overhead Press: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (12’/10′) Box Jump Over, 30/24 Weighted Push-up, 45/25Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 16 Minutes 10 DB Snatch-Heavy 10 DB OH Lunge 15/12 Cal SkiRead More

Back Squat: 1 rep max Then… For 10 Minutes Power Clean,135/93 + Burpees For the ladder pattern, perform 1 clean for the first minute, followed by max reps burpees. Perform 2 cleans the second minute, followed by max reps burpees. Perform 3 cleans the 3rd minute, followed by max reps burpees. Continue this pattern until...Read More

Olympic Lifting Warm-up – No Feet Snatch: 10 min to build to a heavy technical single Then, 1.Snatch w/pause in catch: 4 x 1 @ 85%+ 2a.Overhead Squat: 3 x 3 @ 80-85% 2b.Single Leg RDL: 3 x 6 Endurance Chipper 200 Double Unders 2 Rope Climbs 1 Mile Run 2 Rope Climbs 75 Wall...Read More

Strict Press 3-3-3 Then….. AMRAP 20 Minutes-Toe to Bar Mary 5 HSPU 10 Alt Pistols 15 Toes to BarRead More