EMOM 15 Minutes  Min 1: 4 Front Squats -Heavy Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 12 Minutes  10 C2B...Read More

Olympic Lifting -High Hang High Pull + 1 Low Hang Snatch: 5 sets x 1 (starting at 70%) -1 Power Clean & Jerk every :90 for 8 Rounds Endurance 17 MIn AMRAP 50/40 Cal Row/Ski 30 Thrusters, 45/33 10 Burpee Pull-ups 17 Min AMRAP 75 Double Unders 50 SA DB Cleans (from floor) 25 Toes...Read More

AMRAP 12 Minutes  Hand over hand sled pull 50ft 180/135 (inside) 0.5 Mile Bike AMRAP 12 Minutes  40 Double Unders 20 DB Hang Snatch-Heavy 10 Strict HSPU AMRAP 12 Minutes  30 Bicycle kicks 30 Supermen 20 GHD Sit-ups or Weighted Sit-ups 20 Plate Good Mornings 10 Strict Toes to Bar 10 Gorilla Pulls per ArmRead More

WWPF 3 Rounds For Time 30 Clean and Jerks ,135/93 12 Shuttle Runs (Switch every 6) (Up and Back = 1) 20 Synchronized Bar Facing Burpees 12 Shuttle Runs (switch every 6) 10 Synchronized BMU 12 Shuttle Runs (switch every 6)Read More

Not Barbara 5 Rounds, 2 Minute rest between Rounds 20 Cal Row or Ski 30 Pushups/Ring Pushups 40 Sit-ups/Ghd/Leg Raises 50 Air Squats/Barbell Squats 45/33Read More

Test: 1 Rep Max Bench Press Then…. 4×4 Minute AMRAPS with 2 Minute Breaks Buy In: 10 Strict Pull-ups or Chin-ups  Then, with remaining time: AMRAP 3 Bench Press 185/123 5 High Box Jumps 15 Wall Balls Read More

15 Minutes to a heavy hang snatch (above knee) + hang snatch (below knee) Then… For Time 30 Power Snatches, 135/93 20 Wall Walks 10 Rope ClimbsRead More

Every 90s for 20 Minutes perform 3 front squats. Increase weight each set 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. Choose Your Own Adventure-Partition any way 80 Cal Bike 70 Toes to Bar 60 Burpees Over Bar 50 Front Squats 135/93Read More

Olympic Lifting 6 Rounds: 1 Snatch every 2 minutes Rest 2 Minutes 6 Rounds: 1 Snatch every :30 (starting at 60%) Then… 15 minutes to work to a heavy: Hang Clean (above knee) + Low hang clean (below knee) Endurance 35 AMRAP Chipper 100 Drag Rope DU (scale w/speed rope) 75 Wall Ball Shots, 20/14...Read More

Happy Birthday Super Doug!!! Work up to a Heavy Deadlift Then…. King Kong Remix-Dougie Kong AMRAP 15 Minutes  1 Deadlift 315/263 2 Ring Muscle Ups 3 Power Cleans 155/103 4 Strict HSPURead More