Olympic Lifting -3 Position Snatch: High Hang + Hang (mid-thigh) + Floor -Jerk: 5 x 2 17 MIn AMRAP 200m Run 21 KB Swings 12 Pull-ups *Run increases by 200m every round 17 Min AMRAP 500m Row 15 Thrusters, 75/53 7 Burpees over barRead More

Reminder:8am Class only, then open gym until 10am AMRAP 30 Minutes  100m Sandbag Carry-Heavy 10 Pullovers 200m Sled pull 55/45 (pull, not push) 20 Burpees 300m Run 30 Wall BallsRead More

Wacky Wiser Partner Friday For Time: 50-40-30-20-10 Cal Row Snatch: 95/53, 115/73, 135/93, 155/113, 175/133 Toes 2 Bar (partner hangs) *Perform a 200m Run Relay after each full roundRead More

Scary Thursday 5 Rounds 5 Minutes per Round, 2 min rest Buy in each round: 50 Air squats  With remaining time: AMRAP 10 Devil Press 50/35 20 DB Lunges 40 Double Unders 100m SprintRead More

EOMOM 15 Min  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm Then…. Nate Lite AMRAP 15 Minutes  2 Ring Muscle ups 4 HSPU 8 Kb Swings 70/53Read More

15 Minutes to a heavy complex: Hang Clean + 2 Front Squats + Jerk Then…. 4 ROUNDS 1 Minute Max Hang Cleans, 115/73 1 Minute Max Box Jumps 1 Minute Max Shoulder 2 OH, 115/73 1 Minute Max Cal Ski 1 Minute RESTRead More

Back Squat 1RM Then…. No break between AMRAPs AMRAP 5 Minutes  10 Sandbag Deadlift 100/75 10 Sandbag Squat 10 Burpee Over Sandbag AMRAP 5 Minutes  10 C2B Pull-ups 10 Thrusters 95/63 AMRAP 5 Minutes  Bike AFAP Tabata Style (20s as hard as possible, 10s rest)Read More

Olympic Lifting -1 Power Snatch + 1 Squat Snatch: 5 sets every 2.5 minutes -18 Minutes to build to a heavy hang clean + Front Squat + Jerk Endurance – AMRAP 32 MIN 100 Walking Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 25 DB Burpee Step-overs, 24/20 *Run 800m @ Min 8:00...Read More

15 Minutes to a Heavy Bench Press Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Toes to Bar 1 rope climb 20 alternating dumbbell snatches 50/35 1 Rope Climb 400m RunRead More

WWPF – AMRAP 35 100 Double Unders (mix anyway) 42 Clean & Jerks, 135/93 100m/100m Sandbag Carry Relay x 1 200 Double Unders (mix anyway) 30 Clean and Jerks, 155/113 100m/100m Sandbag Carry Relay x 2 300 Double Unders (mix anyway) 18 Clean & Jerks, 185/133 100m/100m Sandbag Carry Relay x 3 Cash Out: With...Read More