0:00-10:00 Work up to a heavy Clean and Jerk 12:00-22:00 100m Sandbag Carry 25ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run as far as possibleRead More

Deadlift: 4 x 3 @90-95% (3 sec neg) Dips: 4 x 5 (3 sec neg/add weight) Then… 21-15-9-6-3 Deadlift, 205/143 Burpee Over Bar *1 Rope Climb after each roundRead More

EMOM 10 Minutes 1 Snatch Pull + 1 High Hang Snatch Then…… AMRAP 16 Minutes 1 Snatch 165/113 5 OHS 7 High Box Jumps 300m Run or 15/12 Cal BikeRead More

Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH Lunges, R arm 5 Wall Climbs 10 OH Lunges, L arm 5 Strict Pull-upsRead More

OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x 6-8 reps ENDURANCE-30 MIN AMRAP 400m Run 20 Pull-ups 400m Run 30 Burpees 400m Run 40 KB Swings 400m Run 50 Box JumpsRead More

23.1 Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans  TEST VARIATIONSRx’d (16-54)♀ 14-lb ball to 9 ft, 95-lb cleans♂ 20-lb ball to 10 ft, 135-lb cleansScaled (16-54)♀ 10-lb ball to 9 ft, hanging knee...Read More

23.1 Row Practice 3 x 30 (men) / 20 (women) cal row Then…. WWPF 20 Min AMRAP – Relay Style 1 Rope Climb 10 Burpees 30 Double UndersRead More

Hang Power Clean 2-2-2 Then…. AMRAP 15 Minutes 10 T2B or T2 Rings 10 Hang Power Cleans 115/73 10 Front Rack Lunges 10/8 Cal Bike or 200m Run Optional Cash Out: 43 Birthday Burpees for Blake!Read More

Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-upsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Low Hang Snatch Then….. AMRAP 18 Minutes 18 Cal Row (18 Cal ski or run 400m if big class) 12 Push Ups 6 DB Squat Snatch 50/35Read More