Olympic Lifitng -Power Snatch w/pause in catch, then finish into squat 70-80%/1×4 -Clean Pull + Clean from 2 inches off floor Build to heavy Endurance 12 Min AMRAP “Flight Simulator w/Burpees” Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *5 Burpees after each increment of DU 12 Min AMRAP “Karen” 150 Wall Ball Shots, 20/14 *Max Cal Bike w/remaining time...Read More

Bench Press 5 RM, then decrease weight by 10-15% for 2 Sets of Max Reps Then……… Complete as many rounds as possible in 12 minutes of: 10 right-arm dumbbell overhead squats5 bar muscle-ups10 left-arm dumbbell overhead squats15 toes-to-bars ♀ 35-lb DB ♂ 50-lb DB Virtual Nutrition Seminar with Amie at 11am!Read More

Whacky Sheldon/Jenny Partner Winter Olympics!! Biathlon: AMRAP 15 Minutes P1: 250m Ski P2: Accumulates max alternating pistols Bobsled: AMRAP 15 Minutes P1: Uphill Sled Push P2: Downhill Sled Push *alternate up/down as you wish Curling: Cash Out 75 Barbell Curls per personRead More

17 Min to find a heavy complex: 1 Snatch Pull (w/pause) + 1 Snatch Then… For Time: 400m Run or row 21 Power Snatches, 95/63 12 Burpees over bar 400m Run or row 15 Power Snatches 12 Burpees over bar 400m Run or row 9 Power Snatches 12 Burpees over barRead More

Strict Press: 1-1-1 L Sit 3xME Then……. Happy? 52nd Birthday to Ara! 52 Sit Ups 52 Push Ups 52 Double DB Front Squats 50s/35s 52 Toes to Bar 52 Double DB Push Press 50s/35s 52 Wall Balls 52 Sit UpsRead More

17 Minutes to work up to heavy complex: Clean Pull + Clean & Jerk Then…. FOR TIME 21 Deadlift, 225/163 25 DU 15 Deadlifts 50 DU 9 Deadlifts 75 DU 3 Deadlifts 100 DURead More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then….. AMRAP 15 Minutes 5 Weighted Ring Dips-Heavy, but do-able unbroken 10 C2B Pullups 15 OHS 95/63Read More

Olympic Lifting –Snatch Waves 75%/3, 80%/2, 85%/1, 80%/3, 85%/2, 90%/1 –Build to Heavy Clean & Jerk warm-up: 3 clean + 1 jerk , 2 clean + 1 Jerk Endurance 50 Thrusters, 45/33 50 Box Jumps, 24/20 50 Sit-ups 400m Run/Row/or Ski 40 KB Swings, 70/53 40 Box Jumps 40 Side Plank Raises/Side 400m Run/Row/or Ski...Read More

Dia de los lifts 40 Minutes to work up heavy in the following 3 lifts: You can work on 1 at a time, or rotate through the 3 Deadlift Bench Press Hang SnatchRead More

WBPF Partner CF HQ Relay Style 5 Rounds Per Person-Partner can start row once P1 moves on to burpees 21 Cal Row 12 Burpees to Target 1 Legless Rope Climb 15′ Cash Out: 60 alt sandbag ground to over shoulder 100/75Read More