WWPF 2RM Deadlift   Then…     For Time: 10 Synchronized Wall Ball Shots, 20/14 10 Alt Power Cleans, 185/123 10 Synchronized Toes 2 Bar   20 Synchronized Wall Balls 10 Alt Power Cleans 10 Synchronized Toes 2 Bar   30 Synchronized Wall Balls 10 Alt Power Cleans 10 Synchronized Toes 2 Bar   40...Read More

Back Squat 3-3-3   Then   14 Min AMRAP   10 Kettle Bell Swings 2 Pood/1.5Pood 10 Box Jumps 24/20 10 Ring Dips   Post Loads and Times to Comments and Zen:  Read More

Bench Press:  Establish 1RM   Then…   For Time: 400m Run 30 Alt Pistols 20 Shoulder 2 OH, 135/93 100 DU 20 Shoulder 2 OH, 135/93 30 Alt Pistols 400m Run     TEST DAY!    Read More

EMOM 7 Minutes 2 Snatch high pulls 1 Snatch Then… AMRAP 17 Minutes 10 Hang Snatch 115/73 10 C2B Pullups 17 Burpees 200m Run Jay-Z doing some front rack lunges  Read More

Front Squat 3 sets of 6 reps Then: 30 Dbl KB Clean & Jerks 53/35 10 Strict Toes to Rings 20 Dbl KB Clean & Jerks 10 Strict Toes to Rings 10 Dbl KB Clean & Jerks 10 Strict Toes to RingsRead More

Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am Park Workout Run to the park 25 Burpees 1 Lap 50 Pushups 1 Lap 75 Air Squats Run back to gym along the mile route  Read More

“Decked by Cards” With a deck of 52 cards: each suit represents a different movement, the number of the suit will be the number of reps to be completed. Face cards=10, Ace=11, Joker is 20! There will be options to scale up and down to match your abilities.Read More

Establish 1RM Max Jerk   Then…   For Time:  50 Sumo Deadlift Highpulls, 70/53 (Mix Anyway) 200m KB Run Relay, 70/53 50 Alt Box Jumps, 24/20 200m KB Run Relay 50 KB Snatches, 70/53 (Mix Anyway) 200m KB Run Relay 50 Alt Box Jumps 200m KB Run Relay 50 Sumo Deadlift Highpulls     Foose...Read More

Power Snatch 2-2-2   Then   With a 20 Min Cap   Complete   750 Meter Row 50 Wall Balls 50 Pushups 30 Med Ball Situps 30 Snatch 135/93 20 Med Ball Cleans 20 Pullups   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3RM Then, 2 x 3 @ 90%   Then…   4 Rounds of 3 Min AMRAP’s  (1 min rest between) Rd1: 3 Min AMRAP Run 300m Max KB Swings, 53/35 1 Min Break Rd2:3 Min AMRAP Run 300m Max HSPU 1 Min Break Rd 3: 3 Min AMRAP Run 300m Max Russian Twists...Read More