0:00-10:00 Work Up to a Heavy Clean 12:00-22:00 10 Minute Ladder 1-2-3-4-5-6-7…….. Bar Muscle Up or C2B Pullup Squat Clean 205/143 24:00-34:00 AMRAP 10 Minutes 5 Deadlifts 205/143 15 Burpees Over BarRead More

Back Squats: 8-8-8 Then… AMRAP 15 Min 30 Spooky Snatches, 53/35 15 Goblin Squats, 53/35 5 Monster(wall)ClimbsRead More

Olympic Lift Technique with TJ -Work Up to a Heavy Snatch -Work Up to a Heavy Clean and Jerk -3×50′ SA OH DB Carry-as Heavy as Possible Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m Walk Recovery AMRAP 12 Minutes 50 Double Unders 20 KB Taters 15/11 Cal Ski AMRAP 12 Minutes 20...Read More

Deadlift 10,000lbs EX: 200lb x 50reps = 10,000lbs *Try axel bar, trap bar, KB’s or Straight bar THEN…. 20 Min AMRAP 400m Run 30 HR push-ups 100m Trap Bar Farmers Carry, 55’s/ 25’sRead More

WWPF – For Max Reps 3 Rounds (18 min) 3 Min of Max Sandbag Ground 2OS, 100/75 2 Min of Max Planking Burpees 1 Min of Max Strict Pull-ups (partner hangs) 2 Rounds (12 min) 3 Min of Max Partner Med Ball Sit-ups 3 Min of Max Wall Ball Shots, 20/14 (partner holds sandbag) 1...Read More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then…… For Time 1000m Row 50 DB Hang Snatch 50/35 200 Double Unders 50 DB Hang Clean 400m Farmer Carry 70s/53sRead More

1a. Bench Press: 8RM Then, 1 x max reps @ 90% 1b. Weighted Pull-ups: 3 x 3 3 Rounds of 2 Min Intervals / 1 Min Rest 15/11 Cal Ski Max Bar MU 3 Rounds of 2 Min Intervals / 1 Min Rest 15/11 Cal Bike Max Burpee Box Jump, 24/20Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Hang Clean Then…….. 5 Rounds 10 Hang Cleans 155/103 10 Front Squats 155/103 3 Rope Climbs 15′Read More

Back Squat: 8-8-8 Then… FOR TIME 45 SDHP, 75/53 45 Push Press, 75/53 60 DU 30 SDHP 30 Push Press 90 DU 15 SDHP 15 Push Press 120 DURead More

Olympic Lift Technique with Jess: -Power Snatch + Snatch (Squat) 5 sets – Clean + Clean (Squat) and Jerk- 5 sets -Jerk Dips 5×3 @100%+ Avogadro’s Endurance-Happy Mole Day!! 6.02×10^23 AMRAP 32 Minutes 602m Run 10 Weighted Step Ups per Leg 23 Burpee Plate Ground to OH *Must Bike or Ski 60 Cal at some...Read More