Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read More

EOMOM 12 Minutes 45s HS Hold 1 Snatch Then…. AMRAP 20 Minutes 2 Rope Climbs 15′ 20 Pistols or Lunges 95/63 40 Double Unders or CrossoversRead More

15 min to a heavy bear complex Clean + Front Squat + Jerk + Back Squat + Jerk 20 MIN AMRAP 200m Run 5 Push Press, 95/63 5 Toes 2 Bar 200m Run 10 Push Press 10 T2B 200m Run 15 Push Press 15 T2B 200m Run *Continue this pattern adding 5 reps each round...Read More

-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead More

Bench Press: Build to a heavy single Then… 20 MIN AMRAP 15 Pull-ups 200m Run 15 Burpees 300m Run 15 Burpee Pull-ups 400m RunRead More

WWPF – Happy Birthday Cara! 3 Rounds 30 Alt Hang Snatches, 95/63 15 Synchronized Target Burpees 2 Rounds 15 Synchronized OHS, 115/73 50 Cal Bike (mix anyway) 1 Round 30 Hang Squat Snatch, 135/83 (mix anyway) 400m Prowler PushRead More

Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air Squats 150 Sit Ups 100 KB Swings 53/35 50 HSPURead More

Strict Press: Establish a 1RM 20 Min AMRAP 5 Deadlifts, 225/153 10 Push-ups 15 Hurdle Jumps, 24/20 *Run 400m @ min 5-10-15Read More

Clean and Jerk-Heavy Single Then…… AMRAP 16 Minutes 15/12 Cal Bike 3 Rope Climbs 15′ 2 Ring Muscle Ups 1 Clean and Jerk 205/153Read More

Back Squat: Test 1 RM For Time 30-20-10 Alt DB Snatches, 50/35 Pull-upsRead More