1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk (scale w/double DB OH carry)Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead More

Pause Front Squat: 3 x 5 (2 sec pause) @ 80% Then… 20 MIN EMOM Odd Minutes: 15 Wall Ball Shots, 20/14 Even Minutes: 10 Toes 2 BarRead More

Olympic Lift Technique Class: -Yoyo Snatch 5×1 (3 Below knee snatch pulls + 1 Below knee snatch) -2 Jerk Dips + 1 Jerk 5×1 Endurance WOD: Choose a Hero (with added cardio) Jack Plus: AMRAP 30 Minutes 10 Push Press 115/73 10 KB Swings 53/35 10 Box Jumps 24/20 200m Run or Row Or…… Falkel...Read More

Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Bike or Ski after each round* Start the round of 10 with 60% of your 1 RM and try to increase weight each round until you are at 95-100% on...Read More

WWPF – Birthday PUG edition 0:00 – 16:00 (AMRAP 16) 12 Alt Squat Snatches, 135/93 150 Double Unders (mix anyway) 07 Synchronized Burpees over Bar 18:00 – 34:00 (AMRAP 16) 16 Synchronized DB Hang Snatches, 50/35 16 Box Step-up and Overs, 50’s/35’s (mix anyway) 16 Alt Strict Pull-upsRead More

AMRAP 35 Minutes 800m Run 50 GHD or Weighted Sit Ups 750m Row 50 KB Deadlifts(2KB) 70s/53s 750m Ski 50 Split Squats 95/63Read More

a. Bent Over Row: 3 x 6 b. Strict Press: 3 x 6 AMRAP 18 Minutes 40 Foot Sled Push-Heavy (sled pushes are inside) 20 Burpees 10 Cal Bike 5 Muscle Ups, Pullovers or Strict PullupsRead More

EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Jerk Then… For Time 21-15-9 Clean, 135/93 C2B Pullup Jerk, 135/93 HSPURead More

Pause Front Squat: 3 x 5 w/2sec pause @ 75% then… 14 Min AMRAP Ladder: 4-8-12-16-20….. Alt Kb Swings, 70/53 Alt Pistols (single leg squats) *EOMOM 1 legless rope climbRead More