Bench Press: Build to a heavy 5 rep Then… Triple Baseline Test 3 Rounds For Time 500m Row/Ski 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-upsRead More

Power Clean 2-2-2 Then….. AMRAP 14 Minutes 200m Run 10 Box Jumps 30/24 3 Power Cleans 225/143 Cash Out: 50 Bicep Curls 45/33Read More

Front Squat: Test 1 RM Then… 10 Min AMRAP 10 Burpee Pull-ups 10 Thrusters, 95/63Read More

Olympic Lifting Technique -EMOM 10 Min: Clean Pull + Power Clean @ 85%+ Then… -Power Snatch + Hang Power Snatch: 5 sets In either order: WOD 1: 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run WOD 2: 2 Rounds 40/30 Cal Bike 40...Read More

Push Press: Build to a heavy 3 Then… 3 Rounds for time 400m Run 30 Alt Pistols 15 Push Press, 115/73Read More

WWPF 0:00 – 15:00 build to a max clean 17:00 – 35:00 17 min AMRAP 10 Alt Rope Climbs 20 Sandbag Ground 2 OS, 100/73 (mix reps anyway) 30 Alt Box Jumps, 30/24Read More

Barbara 5 Rounds 20 Pulllups 30 Pushups 40 Sit Ups 50 Air Squats *Rest 3 Minutes between rounds* The objective is to sprint each round as fast as possible with QUALITY reps, rest 3 minutes and keep each round consistent.Read More

Deadlift: 1RM THEN… 21-15-9 Deadlift, 225/153 Burpee Over BarRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then…. AMRAP 13 Minutes 50 Double Unders 25 DB Hang Snatch 50/35 15 Toes to BarRead More

Front Squat (wk6) 4 x 2 @ 93-98% Then… For Time 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 HSPURead More