Olympic Lift Technique Class Test: Jerk 1 RM Clean Pull 5×3 @ 120% Endurance Class: 12 Minute AMRAP 200m Sprint/100m Walk 12 Minute AMRAP 20 Burpees 20 Wall Balls 20 Box Jumps 12 Minute AMRAP Row/Ski/Bike as far as possibleRead More

AMRAP 10 Minutes 3 Strict HSPU 5 Strict Chest to Bar Pullups 7 Ring Dips AMRAP 10 Minutes 10 Burpees to Target 20 Thrusters 45/33 200m Run AMRAP 10 Minutes 10/10 Landmine Russian Twists 15 Landmine Sit UpsRead More

WWPF – 36 min cap 150 Wall Ball Shots 100/80 Cal Bike *Both Partners work at the same time but on different movements 400 Double Unders 100/80 Cal Ski *Both Partners work at the same time but on different movements 50 Muscle-ups (scale w/75 burpee pull-ups) 100/80 Cal Row *Both Partners work at the same...Read More

Clean and Jerk 1-1-1 Then…… 2 Rounds 15 Hang Cleans 135/93 15 Jerks 20 Burpees Over Bar 600m RunRead More

Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through RingsRead More

0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split Squats 73/53 40 Sit Ups or abs of your choiceRead More

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93Read More

Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance – Happy Birthday Trish! 2 Rounds (40 min cap) 800m Run 18 Burpee Box Jumps (or burpee step-ups) 800m Row 18 Strict Pull-ups (or ring rows) 800m Ski 18 Kb...Read More

Main Site Saturday: Complete as many rounds as possible in 20 minutes of: 12 handstand push-ups8 bar muscle-ups4 power cleans 203/143Read More

WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB Clean & Jerk, 50’s/35 (mix reps anyway)Read More