WWPF 0:00 – 10:00 (Partner EMOM) 1 Clean + 1 Rope Climb 12:00 – 30:00 (18 min AMRAP) 8 Alt Wall Climbs 16 Synchronized Target Burpees 24 Hang Power Cleans, 135/93 (mix anyway) 30:00 – 36:00 (6 min AMRAP) Max Ground 2 Shoulder + Lunge (switch as needed)Read More

AMRAP 30 Minutes 10 Weighted Strict Pullups 20 Cal Ski 30 Cal Bike 40 Wall Balls 50 Sit Ups or 25 GHD Sit UpsRead More

Deadlift: Test 1RM (Sumo/Trap Bar options) Then…. 16 Min AMRAP Ladder 15 Box Jumps, 24/20 3 Deadlifts, 255/173 3 Toes 2 Bar 15 Box Jumps 6 Deadlifts 6 Toes 2 bar 15 Box Jumps 9 Deadlifts 9 Toes 2 Bar *Continue this pattern until time runs outRead More

EOMOM 14 Minutes Odds: 45 Sec HS Hold (advanced=freestanding) Evens: 1 Snatch (increase every minute) Then…… 21-15-9-6-3 HSPU OHS 115/83 Burpee Over BarRead More

Front Squat: Test 1RM Then…. 3 Rounds for Time (Happy Birthday Selena!) 95 Double Unders 28 Alt DB Snatches (from floor), 50/35 9 Bar MURead More

Olympic Lifting – 15 min to build to a heavy Hang Snatch – EMOM 12 Minutes 2 Cleans *increase weight every minute Endurance 32 Min AMRAP CASH IN: 1 Mile run or 2K Row Then, complete as many rounds w/remaining time: 10 Ring Pull-ups 20 Box Jumps, 24/20 30 Kb Swings, 53/35Read More

AMRAP 10 Minutes 15 Cal Row 15 Burpee Dumbbell Deadlifts 50s/35s (2 DB) AMRAP 10 Minutes 5 Pullovers (Scale with Pullups) 10 T2B 15 Decline Pushups AMRAP 10 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag LungesRead More

WWPF – AMRAP 30 MIN 100m Run Relay 12 Synchronized SA Devils Press, 50/35 2 Alt Rope Climbs 200m Run Relay 12 Synchronized Devils Press 4 Alt Rope Climbs 300m Run Relay 12 Synchronized Devils Press 6 Alt Rope Climbs 400m Run Relay 12 Synchronized Devils press 12 Alt Rope Climbs 8 Alt Rope Climbs...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… Every 3 Minutes for 15 Minutes (last round starts at 12:00) 10 C2B Pullups 9 Deadlifts 185/133 6 Hang Squat Cleans 3 Jerks *Rest the remainder of the 3 minutes*Read More

Barbell Glute Bridges: 3 x 10 -15 reps Then… For Max Reps 3 Min Max SDHP 3 Min Max Burpees 3 Min Max Cal Ski 2 Min Max SDHP 2 Min Max Burpees 2 Min Max Cal Ski 1 Min Max SDHP 1 Min Max Burpees 1 Min Max Cal SkiRead More