AMRAP 12 Minutes 15 Burpees 15 Back Extenstions 15 Weighted Sit Ups or your choice of abs AMRAP 12 Minutes 20 Wall Balls 10 High Box Jumps (you choose the height) 5 Pistols/Leg In 12 Minutes Row 3000m or Run 1.5 Miles or Ski 2400m *Rest the remainder of the timeRead More

Barbell Glute Bridge: 3 x 6 @ 85-90% of last weeks 6rm Then… Runaway Diane 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15 HSPU 400m Run 9 Deadlifts 9 HSPU 400m RunRead More

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then….. 5 Rounds- AMRAP 2 Minutes 15/10 Cal Bike or 200m Run Sprint *Max Rep Cleans (Squat) with remaining time 185/133 Rest 2 Minutes Between RoundsRead More

Overhead Squat: 3-3-3 Then… For Time 21-15-9-6-3 KB Snatch, R arm (53/35) KB Snatch, L arm (53/35) Toes 2 BarRead More

Olympic Lifting -Snatch From blocks: 5 x 2 -Snatch Pull w/Pause at knee: 3 x 4 @ 100% -Overhead Carry: 3 x 50′ INSIDE 18 MIN AMRAP Ladder : 5-10-15-20….. Cal Ski DB Push Press Double Under OUTSIDE 18 MIN AMRAP 100m Weighted Carry (sandbag or Farmers carry options) 100m Run Ladder: Run increases by...Read More

Bench Press 3-3-3 Then….. ANGIE For Time: 100 Pullups (Scale with ring rows only. No banded or jumping pullups) 100 Push Ups 100 Sit Ups 100 Air Squats *Scale by breaking into rounds*Read More

Wacky Wiser Partner Friday – 50 Deadlifts, 225/153 (mix reps anyway) 50 Alt Box Jumps, 24″/20″ 10 Alt Rope Climb 40 Deadlifts 50 Synchronized Hurdle Jumps, 24/20 10 Alt Rope Climbs 30 Deadlifts 50 Planking Burpees (mix anway) 10 Alt Rope ClimbsRead More

10 Minutes to a Heavy Snatch Then…… AMRAP 10 Minutes 20 Hang Snatch 75/53 15 OHS 5 Wall Climbs Then…… 10 Minute Ab Circuit 15 GHD Situps 15 Leg Raises 15 Turkish SitupsRead More

Barbell Glute Bridge Establish a heavy 6 rep max (1-2 sec pause) Then…. For Time 30-20-10 Wall Ball Shot, 20/14 SDHP, 75/53 400m Med Ball Run, 20/14 10-20-30 Wall Ball Shot SDHPRead More

Clean and Jerk 1-1-1 Then…… AMRAP 15 Minutes 5 Burpee Muscle Ups 10 Clean and Jerks 135/93 50 Double UndersRead More