WWPF – Jackson’s Birthday Extravaganza 0:00 – 20:00 – 20 Min AMRAP 30 DB Power Cleans, 50’s/35’s (15 reps each) 15 Shuttle Run Relay, 25’up/ 25’back = 1 Shuttle run, (partner holds sandbag) 30 DB Front Squats, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (partner holds sandbag) 30 DB Push Press, 50’s/35’s (15 reps...Read More

Strength 12 Minutes to a Heavy Hang Clean Skill AMRAP 10 Minutes 1 Rope Climb 18′ 2 Muscle Ups (ring or bar) 3 Pullovers Speed For 10 Minutes-Bike Sprints 30s Sprint-Arms Only 30s slow arms and legs 30s Sprint-Legs Only 30s slow arms and legs 30s Sprint-arms and legs 30s slow arms and legsRead More

8×3 Deadlifts from 75-90% (2 sets @75, 2@80, 2@85, 2@90) 5×10 Dips 3 second lower, explosive on the way up Then…. 1000m Row/Run/Ski (Row Preference) 50 HSPU 50 DB Hang Snatch 50/35Read More

Low Hang (below knee) + Hang Snatch: 15 Min to a heavy single Then… “All Over” – 6 Rounds 12 KB Box Step-overs, 70/53 (24″/20′ 9 Overhead Squats, 115/73 6 Burpees over Bar *Cash Out: 200m Overhead Carry, 70/53 *Time is recorded once 200m OH Carry is completedRead More

Overhead Squat Test 1RM Then…. 10 Rounds 15 Wall Balls 10 Toes to BarRead More

Olympic Lifting -Pump Snatch: Build to a heavy in 15 minutes – Power Clean & Jerk: 5 x 1 @ 78%+ Endurance 2 Rounds 800m Run 30 DB Clean & Jerks 1200m Ski 30 Burpee Box Jump Overs 1 Mile Bike 30 Med Ball Clusters (med ball clean + med ball slam)Read More

Choose a Hero: Havana AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 185/123 Or…… Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups Or…….. Kyle Wilson AMRAP in 24 minutes 4 Bench Presses...Read More

WWPF- AMRAP 36 50 Push Press, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 40 Cal Ski, switch EMOM 100m/100m OH Carry Relay 30 Synchronized KB Swings, 70/53 100m/100m OH Carry Relay 20 Hang Squat Snatches, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 10 Synchronized BMU 100m/100m OH Carry RelayRead More

AMRAP 12 Minutes 200m Sprint 100m Walk AMRAP 12 Minutes-Wear a Ruck Pack 30/20 40 Step Ups 24/20 20 Lunges 3 Rope Climbs 15′ AMRAP 12 Minutes 45s Front Rack Hold-2 KBs Heavy 30 Back Extensions 45s Hollow Body Hold 30 Bicep CurlsRead More

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead More