Olympic Lifting -Snatch highPull + Low Hang Snatch: 1 x 5 sets -10 Min EMOM: 1 Clean + 1 Hang Clean + 1 Jerk Endurance – For Time 800m Run 100 Air Squats 50 Sit-ups 800m Run 75 Push-ups 40 Situps 800m Run 50 Pull-ups 30 Situps 800m Run 25 Burpees 20 SitupsRead More

5 Rounds 5 Minute AMRAPS, 2 minute breaks 300m Run or Row  20 S2OH 95/63 20 Box Jump Over 24/20 Max HSPU, Muscle Ups, or any skill in remaining time toRead More

Wacky Wiser Partner Friday 35 min AMRAP 50 Synchronized Pistols 1 Mile Bike (share distance anyway) 30 Power Cleans, 185/123 (mix anway) 100m Firemans Carry (scale w.heavy sandbag) 10 Rope Climbs (mix reps anyway) 1k Ski (Share distance anyway)Read More

Happy birthday to Rama!! AMRAP 30 Minutes  45 Pushups 200m Run 45 KB Swings 53/35 200m Run 45 Drag Rope Crossovers 200m Run 45 Burpees 200m Run 45 Pullups 200m Run Read More

Deadlift: Test 1 RM Then…. AMRAP 13 Minutes 12 Deadlifts 155/103 9 Hang Power Cleans 6 Front Squats  0.5 Mile Bike or 400m RunRead More

10 MIN EMOM: Snatch Pull + Snatch + Hang Snatch Then…. 3 Rounds For Time 15 Power Snatches, 95/63 15 Toes 2 bar 15 Burpees over barRead More

Front Squat Program Week 1 Front Squat 10 RM Then 1×10@85%  Then…. AMRAP 15 Minutes 5 Bar Muscle Ups 10 Box Step Over 50/35lb 15 DB Hang Clean and Jerk 50/35Read More

Olympic Lifting -Every 2 Minutes for 12 minutes: 1 Power Clean + 2 Front Squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – For Time 100 Double Unders 800m Run 50 SDHP, 70/53 100 Double Unders 800m Run 75 Push Press, 45/33 100 Double Unders 800m Run 100 Wall Ball Shots, 20/14Read More

For Time: 20 Bench Press 185/123 750m Ski  40 Burpee Pull-ups  2 Mile Bike 50 GHD Sit-ups or 100 regular sit-ups  800m Run 60 DB Hang Split Snatch-HeavyRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy Hang Squat Clean 15:00 – 30:00 (15 min AMRAP/ YGIG) 3 DB Hang Squat Cleans, heavy (2db’s) 6 Burpees over DB 9/7 Cal Bike 31:00 – 36:00 (5 min AMRAP) Max Ring MURead More