Build to a heavy snatch Then… 2 Rounds For Time 50 DB Snatches 400m Ski or Row 50 OH Lunges 400m Ski or Row 50 Box Jumps, 24/20Read More

Test: 1 RM Back Squat Then……. AMRAP 12 Minutes 1 Legless Rope Climb 15’/12′ 3 Burpee Bar Muscle Ups (sub=5 burpee pullups) 30 Double UndersRead More

Weightlifting Technique with TJ: -Clean Pull + Clean and Jerk 5×1 Then, to be done as supersets -Clean Grip RDL 5×5 -Jerk Dips with 3 second pause 5×3 @100-110% ENDURANCE WOD: AMRAP 35 Minutes 200m Farmer Carry (2KB) 35/25 Cal Bike 200m Front Rack Carry (2KB) 500m Row 200m OH Carry (1 KB) 400m RunRead More

Front Squat: 5-5-5 Then… For Time- Bardwell’s Birthday WOD 45 Toes 2 rings 45 Front Squats, 135/93 Max Sandbag Bear Hug Hold, 100/75: For every second you hold, subtract 1 second from your timeRead More

EMOM 10 Minutes 1 Snatch Pull + 1Snatch Then…… AMRAP 18 Minutes Rounds are done relay style. Partner completes a whole round while other partner rests. 1 Snatch @80% of part 1 5 High Box Jumps 7 C2B PullupsRead More

10 Min AMRAP 15 Kb Swings 15 GHD Sit-ups or Med ball Situps 100m Run 10 Min AMRAP 5 Strict Toes 2 bar 10 Sandbag Ground to Over Shoulder, 100/75 15/12 Cal Bike 10 Min AMRAP 1:00 Hang 1:00 Front Plank 1:00 Wall SitRead More

Glute Bridge 2×6 @85-90% with 1-2 second pause Then 1x ME with no pause Then….. ARM-aggedon 2 Rounds 500m Row or Ski 50 Pushups 100 Double Unders 50 Push Press 95/63Read More

EMOM 10 1 Clean + 2 Front Squats THEN…. FOR TIME 400m Run 21 Cleans, 135/93 21 Pullups 400m Run 15 Cleans 15 C2B Pull-ups 400m Run 9 Cleans 9 Bar MURead More

OHS: Test 1RM Then…. For Time 21-18-15-12-9-6-3 OHS, 95/63 Burpee over barRead More

Olympic Lifting Snatch from blocks: 5 heavy singles Clean from blocks: 5 x 2 Endurance 2 Rounds (40 min CAP) 100 Lunges 400m Run 80 Situps 400m Run 60 Box Jumps Overs 400m Run 40 SA DB Thrusters, 50/35 400m Run 20 Pull-upsRead More