AMRAP 30 Minutes  300m Sandbag Carry 300m Run 200m Sled Pull 90/45 200m Run 1 Clean or Snatch-Heavy 100m RunRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Deadlift: Work to a heavy 5 15:00 – 30:00 (15 MIN AMRAP – YGIG) 1 Rope Climb 3 Deadlifts, 275/203 5 Burpees over bar 30:00 – 36:00 (6 min AMRAP) 8 Synchronized Pistols 8 Synchronized T2BRead More

AMRAP 20 Minutes  2 Muscle Ups  4 OHS 95/63 6 Box Jumps 24/20 Cash Out: 1 Mile RunRead More

EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row Minute 3: L-Sit Hold Then… 50-40-30-20-10 Cal Row or Bike SA DB Hang Clean 50/35Read More

EMOM 10 2 T&G Cleans + 1 Jerk Then… “Elizapush” For Time 21 Power Cleans, 155/103 60 Pushups 15 Power Cleans 40 Strict Dips 9 Power Cleans 20 HSPURead More

Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40% Then… AMRAP 12 Minutes  100m Farmer Carry 70s/53s 100m Run 10 Pullups 10/8 Cal SkiRead More

Olympic Lifting -No Feet Snatch (Starting w/ feet in catch position): 7 x 1 – working to heavy -Bear Complex: Work a heavy Power Clean + Front Squat + Jerk + Back Squat + Jerk Endurance 1 Mile Run Then… 10 Rounds 1 Rope Climb 6 Burpees 2 Target 12 Sandbag Walking Lunge Steps Then…....Read More

AMRAP 30 Minutes  100m Trap Bar Carry 55s/35s 300m Run 50 GHD Sit-ups or abs of choice 300m Run 2 Mile Bike  300m Run 10 Muscle ups or Pullovers or skill of choice 300m Run Read More

“Wacky Wiser Partner Friday” 0:00 – 20:00 (20 min amrap) 30 Hang Cleans, 135/93 (mix reps anyway) 15 Synchronized Hurdle Jumps 30 Shoulder 2 OH, 135/93 (mix reps anway) 15/15 Drag Rope DU Relay 22:00 – 30:00 (8 min YGIG amrap) 5 DB Hang Squat Cleans, heavy 5 HSPURead More

AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Burpee over Wall 15 Decline Pushups (feet elevated) 20/15 Cal SkiRead More