AMRAP 30 Minutes 10 Weighted Strict Pullups 20 Cal Ski 30 Cal Bike 40 Wall Balls 50 Sit Ups or 25 GHD Sit UpsRead More

Deadlift: Test 1RM (Sumo/Trap Bar options) Then…. 16 Min AMRAP Ladder 15 Box Jumps, 24/20 3 Deadlifts, 255/173 3 Toes 2 Bar 15 Box Jumps 6 Deadlifts 6 Toes 2 bar 15 Box Jumps 9 Deadlifts 9 Toes 2 Bar *Continue this pattern until time runs outRead More

EOMOM 14 Minutes Odds: 45 Sec HS Hold (advanced=freestanding) Evens: 1 Snatch (increase every minute) Then…… 21-15-9-6-3 HSPU OHS 115/83 Burpee Over BarRead More

Front Squat: Test 1RM Then…. 3 Rounds for Time (Happy Birthday Selena!) 95 Double Unders 28 Alt DB Snatches (from floor), 50/35 9 Bar MURead More

Olympic Lifting – 15 min to build to a heavy Hang Snatch – EMOM 12 Minutes 2 Cleans *increase weight every minute Endurance 32 Min AMRAP CASH IN: 1 Mile run or 2K Row Then, complete as many rounds w/remaining time: 10 Ring Pull-ups 20 Box Jumps, 24/20 30 Kb Swings, 53/35Read More

AMRAP 10 Minutes 15 Cal Row 15 Burpee Dumbbell Deadlifts 50s/35s (2 DB) AMRAP 10 Minutes 5 Pullovers (Scale with Pullups) 10 T2B 15 Decline Pushups AMRAP 10 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag LungesRead More

WWPF – AMRAP 30 MIN 100m Run Relay 12 Synchronized SA Devils Press, 50/35 2 Alt Rope Climbs 200m Run Relay 12 Synchronized Devils Press 4 Alt Rope Climbs 300m Run Relay 12 Synchronized Devils Press 6 Alt Rope Climbs 400m Run Relay 12 Synchronized Devils press 12 Alt Rope Climbs 8 Alt Rope Climbs...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… Every 3 Minutes for 15 Minutes (last round starts at 12:00) 10 C2B Pullups 9 Deadlifts 185/133 6 Hang Squat Cleans 3 Jerks *Rest the remainder of the 3 minutes*Read More

Barbell Glute Bridges: 3 x 10 -15 reps Then… For Max Reps 3 Min Max SDHP 3 Min Max Burpees 3 Min Max Cal Ski 2 Min Max SDHP 2 Min Max Burpees 2 Min Max Cal Ski 1 Min Max SDHP 1 Min Max Burpees 1 Min Max Cal SkiRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… In 16 Minutes 50 OH Lunge 95/63 40 Wall Balls 30/25 Cal Bike 20 Deficit HSPU 45 lb plates 10 Strict Weighted Pullups 35/26 *Max Muscle Ups or Burpee Pullups with Remaining Time* Score includes all reps, including the 50-40-30-20-10Read More