WWPF 400m Run Relay 42 Cleans, 155/103 50 Ring Push-ups, 45/25 (mix anyway) 400m Run Relay 30 Cleans, 185/123 40 Strict Ring Pull-ups (mix anyway) 400m Run Relay 18 Cleans, 225/153 30 Muscle-ups (mix anyway)Read More

Push Press 3-3-3 Then….. 3 Rounds 100 Double Unders 25 Push Press 115/73 15 Cal SkiRead More

Deadlift: Establish a heavy 6 rep Then, 1 x 6+ @90% Then…. FOR TIME: Complete in any order 50 Burpees 50 Toes 2 Rings 50 Weighted Lunges, 50’s/35’s OR Sandbag 100/53 50/35 Cal Bike 50 Russian Twists OR GHD Sit-upsRead More

EOMOM 14 Minutes Min 1: 45 Second Handstand Hold (advanced=freestanding) Min 2: 1 Snatch AMRAP 15 Minutes 400m Run 5 Snatch 155/113 5 OHS 155/113Read More

Front Squat: 3 x 5 @ 80% Then… EOMOM 15 21 Wall Balls 15 Chest 2 Bar Pullups 9 Box Jumps, 30/24″Read More

Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in Catch-Increase Weight Every Minute ENDURANCE WOD: AMRAP 32 Minutes This is my plate, there are many like it, but this one is mine-never put the plate down for the whole...Read More

Bench Press: 5-5-3-3-1-1-1 Then… For Time 50-30-10 Cal Row or Ski Push-up Single leg squatRead More

WWPF 100m Sled Push (anyway) 40 Sandbag Ground 2 Over Shoulder (Alternate) 200m Sled Push (anyway) 60 Sandbag Squats (Switch every 10) 300m Sled Push (anyway) 80 Sandbag Lunges (Switch every 20) 400m Sled Push (around the building/Do anyway)Read More

In 10 Minutes work up to a heavy Hang Power Snatch Double Then… 10 Rounds 30 Double Unders 15 DB Snatches, 50/35 5 HSPURead More

Deadlift: Work to a heavy 8 rep then, 1 x 8+ @ 90% THEN…. FOR TIME 30 Box Jump Overs, 24/20 15 Deadlifts, 225/153 25 Box Jump overs 12 Deadlifts 20 Box Jumps overs 9 Deadlifts 15 Box Jump Overs 6 Deadlifts 10 Box Jumps Overs 3 Deadlifts 5 Box Jumps OversRead More