AMRAP 10 Minutes 10 Decline Pushups (Feet elevated) 20 Toes to Rings 30 Crossovers (singles) AMRAP 10 Minutes 10 KB Goblet Squats 70/53 20 Single Leg RDL’s 70/53kb 30 Russian Swings 70/53 AMRAP 10 Minutes 10 Cal Ski 20 Cal Bike 30 BurpeesRead More

WWPF 40 Deadlift, 225/153 25 Synchronized Wall Ball Shots 14 Alt Rope Climbs 30 Deadlifts 25 Synchronized Wall Ball Shots 12 Alt Rope Climbs 20 Deadlifts 25 Synchronized Wall Ball Shots 10 Rope Climbs 10 Deadlifts 25 Synchronized Wall Ball Shots 8 Alt Rope ClimbsRead More

EMOM 10 Minutes 2 High Hang Snatch Then….. 2023 Quarterfinal WOD 4 (remix) AMRAP 20 Minutes 1000m Row/Ski/Run 50 Weighted Sit Ups 25/15 500m Row/Ski/Run 25 V UpsRead More

Strict Press: 3 x 8 w/1 sec pause Then, 1 x max reps using dumbbells (10-15 reps) 20 Min AMRAP Ladder Barbell Lunge: 10-20-30-40…. Push Press: 10-20-30-40…. *400m Run after each round RX:95/63Read More

Work up to a Heavy Clean Then….. 21 Pullups 21 Power Cleans 135/93 15 Toes to Bar 15 Power Cleans 185/133 9 Muscle Ups 9 Power Cleans 225/153Read More

Back Squat: (wk 2) Every 90 seconds back squat 5 x 5 @ 80-85% Then..1 x :30 hold @ 110% Then… “Secret Service Snatch Test” AMRAP 10 Min of Max Kb Snatches RX: 53/35Read More

Olympic Lift Technique with Jess: -EMOM 12 Minutes Power Clean 3-3-3-3-2-2-2-2-1-1-1-1 -Pause Snatch 5×2 (2 sec pause at knee) -Snatch First Pulls 5×3 @110% Endurance WOD: In any order Half Triple 3 1500m Row 150 Double Unders 1.5 Mile Run And…… 5 Rounds 100m Sled Pull 55/45 100m Farmer Carry (2kb) 100m Front Rack Carry...Read More

Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12 Step-ups, 55/35 (box ht= knee ht)Read More

WWPF 90 Sandbag G2OS (mix anyway) 45 Planking Burpees 200m Run Relay 60 KB Squat Cleans, 53s/35’s (mix anyway) 30 Synchronized Burpee Pull-ups 300m Run Relay 30 Squat Cleans, 185/123 (mix anyway) 15 Synchronized Bar MU 400m Run RelayRead More

2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike (0.5 miles or 0.8km) *accumulate 12 rope climbs throughout* Shut Up, BonnieRead More