Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH Lunges, R arm 5 Wall Climbs 10 OH Lunges, L arm 5 Strict Pull-upsRead More

OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x 6-8 reps ENDURANCE-30 MIN AMRAP 400m Run 20 Pull-ups 400m Run 30 Burpees 400m Run 40 KB Swings 400m Run 50 Box JumpsRead More

23.1 Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans  TEST VARIATIONSRx’d (16-54)♀ 14-lb ball to 9 ft, 95-lb cleans♂ 20-lb ball to 10 ft, 135-lb cleansScaled (16-54)♀ 10-lb ball to 9 ft, hanging knee...Read More

23.1 Row Practice 3 x 30 (men) / 20 (women) cal row Then…. WWPF 20 Min AMRAP – Relay Style 1 Rope Climb 10 Burpees 30 Double UndersRead More

Hang Power Clean 2-2-2 Then…. AMRAP 15 Minutes 10 T2B or T2 Rings 10 Hang Power Cleans 115/73 10 Front Rack Lunges 10/8 Cal Bike or 200m Run Optional Cash Out: 43 Birthday Burpees for Blake!Read More

Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-upsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Low Hang Snatch Then….. AMRAP 18 Minutes 18 Cal Row (18 Cal ski or run 400m if big class) 12 Push Ups 6 DB Squat Snatch 50/35Read More

Pause Front Squats: 3 x 2 @ 85-90% Then… 10 MIN AMRAP 10 Thrusters, 75/53 30 Double UndersRead More

Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up to a heavy Endurance “Final Drive” – GO EAGLES 10 yard Line: 10 Wall Climbs 20 Yard Line: 20 DB C&J, 50/35 30 Yard Line: 30 Box Jump Overs, 24/20...Read More

10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts 50s Trap Bar or Double KB Farmer Hold 20 Sandbag Squats 50s Sandbag Bear Hug Hold in Bottom of Squat 30 Weighted Sit Ups 50s Hollow Body HoldRead More